A lot of people think that nuts / almond will not help them lose weight. They believe that nuts, like almonds, contain too many calories. What they do not know is that these are superfoods.
Did you know that nuts are a perfect weight loss food when eaten in moderation? Have you tried almonds for weight loss and management? It’s time that you try this tasty nut for its amazing benefits.
Almonds can help in hunger management Eating almonds as a snack can help you feel full for a very long time, which in turn will make sure that your hunger is managed well and you don’t eat a lot while you are on a weight loss plan! Almonds are loaded with proteins, fibres and healthy fats which helps in satiating your hunger as well as keeping you fit and healthy! Consumption of almonds in-between your meals will fill your stomach and stop you from eating unhealthy junk foods. So, you don’t have to stay hungry and eat less while you are on a weight loss journey when you can eat almonds and get the right amount of nutrition every day!
Almonds provide sufficient caloriesAlmonds, being high in calories, can be the best snack for you when you want to lose some weight because they provide you with enough calories and energy without making you fat! Previous studies have found out that people who ate almonds as a snack in-between their meals are likely to eat fewer calories for the rest of the day as they already feel so satiated that they don’t eat much and as a result, they lose some kilos!
Almonds reduce belly fat
Almonds are packed with proteins which helps in the development of lean muscle mass. They also contain healthy fats which helps in maintaining and reducing the overall body mass index, making you lose weight in the belly part. So, if you are worried about your tummy growing out, grab almonds and eat them anytime you want!
Benefits of Almonds
Almonds are high in fat, but it is unsaturated fat.
This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.
In moderation, the American Heart Association (AHA) note that unsaturated fats may improve a person’s blood cholesterol status.
In addition, almonds contain no cholesterol.
A study from 2005 suggests that consuming almonds may:
increase vitamin E levels in the plasma and red blood cells
lower overall cholesterol levels
According to these researchers, vitamin E is an antioxidant that can help stop the oxidization process that causes cholesterol to clog the arteries.
Further studies have found similar results.
Authors of a 2018 review note that the nutrients in almonds may help boost or maintain levels of high-density lipoprotein (HDL) or “good” cholesterol. They advised people to consume around 45 grams (g) a day of almonds to protect heart health.
1) Almonds and blood sugar
There is some evidence that almonds may help manage blood sugar levels.
Many people with type 2 diabetes have low magnesium levels. A deficiency is common among those who have difficulty managing their blood sugar levels. Scientists have suggested there may be a link between magnesium deficiency and insulin resistance.
In a 2011 study, 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks. Overall, they saw improvements in:
blood sugar levels
blood lipid, or fat, levels
One ounce of almonds provides 76.5 mg of magnesium, or between 18% and 24% of an adult’s daily requirement.
Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead.
2) Almonds and cancer risk
A 2015 study looked at nut consumption and cancer risk.
The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.
They concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”
3) Almonds and heart disease
Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health.
In a study from 2014, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. The participants were all healthy males from 20–70 years of age who took 50 g of almonds per day for 4 weeks.
The researchers believe this may be due to:
vitamin E, healthy fats, and fiber, which help a person feel full
the antioxidant impact of flavonoids
They recommend eating a handful of almonds a day to obtain these benefits.
How do Almonds help in Weight Loss?
1. Healthy Fats:
Almonds are one of the best foods for weight loss. It contains high amounts of fats like omega 3, omega 6 and omega 9 fatty acids. Unlike saturated and trans fats, which are linked to the development of cardiovascular diseases, healthy fats prevent the occurrence of diseases. In a study, people who consumed 40 grams of almonds every day for four weeks noticed a significant increase in their Vitamin E levels and monounsaturated fats, without any increase in their weight.
2. Rich Source of Protein:
Almond is a rich source of protein and a healthier alternative to red meat. An ounce of almond contains the same levels of protein as lean meat. Consuming high amounts of protein-rich foods diminishes the processed carbohydrates, making a huge difference to your weight.
The nutritional content in almond makes it extremely effective for reducing body fat. Almond is a nutrient-dense food. A well-nourished body does not crave for food. In case of an unhealthy diet, the brain sends signals to the body that result in binge eating and eventually an increase in weight.
Nuts are extremely low in calories. 10 almonds provide you with 75 calories. They are also packed with Vitamin E, fiber, monounsaturated fats, B vitamins like niacin, riboflavin, biotin, zinc and oleic acid. One ounce of almond provides 40% of the daily requirement of Vitamin E. The B vitamins in almond control sugar cravings, while the oleic acid curbs hunger. All these nutrients are required to activate energy production in the body.
4. Reduces Tummy fat:
Studies have found that eating 2 ounces of almonds a day can help in weight management. A diet rich in MUFA helps to reduce abdominal fat accumulation. Almonds are quite low in terms of their glycemic index. They prevent the spikes in blood sugar levels that occur after eating. A low glycemic diet can aid in weight loss, especially if you are at a risk of diabetes.
The high amount of fiber in almonds provides bulk to the food without adding extra calories. High fiber foods prevent the absorption of fats and calories in the body. Fiber binds the fat, preventing it from reaching the intestinal wall. Additionally, slow digesting food provides sustained energy. In order to achieve maximum benefits, consume almonds with their skin intact.