Why do people think almonds make you gain weight?
Almonds have a bad reputation: they would make you gain weight. But where does this prejudice come from? To better understand, it is necessary to look at the composition of almonds. These are oilseeds, a family of foods that also includes walnuts and hazelnuts. They have the particularity of being particularly rich in lipids (in fat), about half of their composition.
However, it is important to keep in mind that the fats in almonds are “good” fats. Unlike those, saturated, which cause the appearance of cardiovascular diseases. The almonds have a significant energy intake (579 calories per 100 g) but it is important to take this figure with a grain of salt.
How many almonds can I eat per day?
So, almonds are certainly rich, but do not make you gain weight. As long as you consume them in moderation. ANSES (National Agency for Food, Environmental and Occupational Health Safety) therefore recommends consuming onlya handful a day, approximately 30 g: the equivalent of a handful. This amount is equivalent to 185 calories. They can be eaten as a snack. They are more qualitative from a nutritional point of view and are less caloric than a confectionery or a piece of bread with a spread.
In addition to making an excellent snack, almonds provide many micronutrients, very interesting for the proper functioning of the body: vitamin E, vitamin B9, copper, magnesium, potassium. Alexia Boullot, nutritionist, specifies that they “are also a good source of vegetable calcium: 90 mg for 30 g of almonds”.
She keeps : “it must be remembered that some plant-based products such as soy-based drinks, almond milk, coconut milk or plant-based desserts are not significant sources of calcium. There are 12 mg / 100 g in a standard, unenriched soy-based drink compared to 116 mg / 100 g in UHT cow’s milk. It is therefore necessary to ensure that these plant-based drinks and desserts used as alternatives to dairy products were the subject of a addition of calcium“.
In short, you should keep in mind that moderate consumption of these oilseeds is quite good for your health.
How to integrate almonds into weight loss?
If you want to lose a little weight, know that almonds are a satiating food. Vegetable proteins, but also almond fibers, allow a slow release of energy. This limits the feeling of hunger, which is a huge advantage when it comes to weight loss.
Another advantage of almonds: they have a low glycemic index. This means that their consumption does not cause blood sugar spikes. You can then say goodbye to the afternoon “punches” caused by hypoglycemia. It is important to remember that stable blood sugar levels prevent overuse of insulin, the hormone responsible for reduce hypoglycemia. It is also responsible for storing excess sugar in fat. Almonds are therefore beneficial in the context of weight management.
Finally, keep in mind that replacing your snack or dessert with a handful of almonds is a good reflex: not just for weight lossbut also to stay healthy.
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