Rich in nutrients beneficial for your body and providing vegetable proteins, fibers, magnesium, potassium … almonds are full of natural benefits. However, almonds are, even today, subject to many received ideas … If they are too high in calories or too fat in the collective imagination, recent studies have revealed that in reality, these nuts could be yours. ally well-being.
PUBLI-PRESS RELEASE
1. Almonds contain fewer calories than you might think
A handful of almonds (30g) contains around 175 calories, and they are loaded with natural benefits, vitamins and nutrients, as well as plant-based protein. What's more, a study has shown that roasted and unroasted almonds contain fewer calories than previously thought. Almond-based snacks had no effect on participants' weight, according to another study. This study showed that the calorie intake and weight of participants who ate 43 g of almonds (about 250 calories) per day for four weeks, as a snack or as part of a meal; were similar to those who had not eaten almonds².
2. Fat is good
Maybe you are one of those who thinks almonds are too fat … But it is important to distinguish between "good" and "bad" fat. Almonds, like most foods, contain fat, but the deciding factor here is the quality of the fat and whether it is "bad" saturated or "good" unsaturated. This is what a study published in 2016 in the Journal of Nutritional Science³. The researchers concluded that choosing an almond snack helps increase levels of good cholesterol, known to protect the heart.
3. Almonds are a heart-healthy snack and may help reduce belly fat.
A study recently published in The American Journal of Clinical Nutrition, found that almonds may have a positive effect on vascular health4. Replacing your usual snacks with California almonds improves endothelial function. This means that the arteries manage to dilate more easily after an increase in blood flow, a positive indicator of cardiovascular health. Study investigator Dr. Wendy Hall said, “ replacing regular snacks with almonds could, in the long run resulted in a 30% decrease in adjusted relative risk of cardiovascular events ". Another study showed that almonds help reduce abdominal fat5. A new effect that reduces the risk of cardiovascular disease! " Our study has shown that replacing foods high in carbohydrates with almonds improves several cardiovascular risk factors, including by reducing belly fat, Said Claire Berryman, doctor and principal investigator.
4. Almonds help you feel full
This is one of the most important discoveries about almonds: Eating a handful as a snack helps us "last" longer until the next meal, and even eat less then. In fact, in a study published in 2013, participants who ate a handful of almonds between their meals did not increase their daily calorie intake total throughout the study. Their weight didn't budge either: " Participants compensated for the extra energy provided by almonds so that daily energy intake did not increase, and reported reduced hunger and desire to eat », Says Richard Mattes, principal researcher.
5. The secret of natural beauty
Recent areas of research relate to the antioxidants and phytonutrients contained in almonds, which are useful for the beauty and health of the skin. First of all, almonds are a beneficial source of antioxidants. One serving of almonds (28 grams) provides 60% of the daily requirement for vitamin E, an antioxidant that can help protect cells from oxidative stress caused by pollution, UV rays from the sun, cigarette smoke and others. environmental factors. In addition, a new pilot study conducted by dermatologists at the University of California, Davis, found that daily consumption of almonds would have positive effects in depth, length and width on wrinkles in postmenopausal women.
|
The right amount to eat each day to improve nutrient intake So what is the right serving of almonds? According to national nutritional guidelines, the recommended serving of nuts, such as almonds, is a handful per day. One handful equals about 30 grams, or about 23 almonds, giving you 6 grams of plant protein and 4 grams of fiber. Because these nuts boost our nutritional intake : Almonds are high in calcium and magnesium, to name a few. New proof that almonds only want you good! |
Sources:
(1) Gebauer SK, Novotny JA, Bornhorst GM and Baer DJ. Food processing and structure impact the metabolizable energy of almonds. Food & Function. 2016; 7 (10): 4231-4238
(2) Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European Journal of Clinical Nutrition. 2013; 67 (11): 1205-1214. doi: 10.1038 / ejcn.2013.184.
(3) Musa-Veloso K, Paulionis L, Poon T, Lee HL. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomized controlled trials. Journal Nutritional Science 2016; 5 (e34): 1-15.
(4) VitaDikariyanto, Leanne Smith, Lucy Francis, May Robertson, Eslem Kusaslan, Molly O'Callaghan-Latham, Camille Palanche, Maria D'Annibale, Dimitra Christodoulou, Nicolas Basty, Brandon Whitcher, Haris Shuaib, Geoffrey Charles-Edwards, Philip J Chowienczyk, Peter R Ellis, Sarah EE Berry, Wendy L Hall, Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomized controlled trial, The American Journal of Clinical Nutrition, nqaa100, https://doi.org/10.1093/ajcn/nqaa100.
(5) Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults with Elevated LDL-Cholesterol: A Randomized Controlled Trial. Journal of the American Heart Association 2015; 4: e000993 DOI: 10.1161 / JAHA.114.000993.
(6) Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytotherapy Research. 2019; 1–6. https://doi.org/10.1002/ptr.6495