Do you want to maintain your weight? Almond snack!

California Almond Board

Do you want to maintain your weight?  Almond snack!

Modesto, Calif. (ots)

It sounds so simple: to have better control over your body weight and avoid obesity, you must exercise and eat healthy. The first step towards a healthier lifestyle: Incorporate healthy and nutritious foods like almonds in your diet! Renowned nutritionist Dr. Matthias Riedl has some simple tips on how almonds have been shown to help you achieve your long-term weight goals.

“Obesity is a recognized risk factor. Therefore, an adequate and balanced diet not only ensures an adequate supply of nutrients that can cover the body’s needs without gaining weight, but it can also allow the intake of substances that have a protective or preventive role against certain pathologies, ” explains Dr. Riedl, “Almonds can be an ideal addition to a healthy diet, as they contain energy-boosting plant protein, fiber, and healthy fats that help keep you full between meals without weighing you down.”

Almonds help curb your appetite

Almonds are the perfect food for effective weight control: “They are a useful addition to any diet because they influence the feeling of satiety and hunger. In recent years, several research papers have addressed the feeling of satiety and the question of how almonds contribute. for successful weight management may be beneficial.” That’s what one study found[1]found that participants who ate almonds as a mid-morning snack developed less hunger overall than those who ate a similar high-calorie cracker snack. The study concluded that eating almonds can also suppress the unconscious appetite for other high-fat foods, good news for those trying to control their body weight. another studio[2] showed that it may be better to snack on almonds in the morning rather than not eating at all. This also caused the participants’ appetite to decrease throughout the day and they unconsciously consumed fewer calories at lunch and dinner. This suggests that eating almonds as a mid-morning snack rather than eating nothing at all may help prevent overeating at lunch and dinner.

Almonds can help reduce belly fat

Another argument in favor of including almonds in your diet: they have been shown to help reduce dangerous belly fat. A related study[3] showed that a daily snack of 42 g of almonds, instead of a carbohydrate snack with the same number of calories, as part of a cholesterol-lowering diet can help reduce partial body fat, especially in the abdomen and legs , and significantly improve cholesterol. levels Reducing abdominal fat is an especially important benefit, as abdominal fat is considered a risk factor for metabolic syndrome and heart disease. “Research shows that replacing a high-carbohydrate snack with almonds can not only reduce several risk factors for heart disease, but regular consumption of almonds can have positive effects on body fat distribution. Almonds, with their many nutrients and minerals, it’s not only filling, but also ideal for a weight-conscious diet.”

Almonds can reduce daily calorie intake

Already in the morning you lay the foundation for the whole day, also when eating. The foods you eat in the morning can affect what you eat for the rest of the day. Here’s what a recent study found[4]found that a morning almond snack, compared to a cookie snack, helped keep blood sugar levels more stable and reduced the number of calories consumed throughout the day. The results showed that the participants’ blood sugar response was lower after the almond snack than after the cookie snack. Additionally, based on the participants’ food intake records, those who ate almonds reported consuming an average of ~150 fewer calories throughout the day. This calorie deficit, if sustained, could theoretically result in a weight loss of about half a pound per month.

In general, even a simple food like almonds can help you reach your (weight) goals. Almonds can be easily integrated into everyday life and are ideal for any diet, be it vegetarian, vegan or flexitarian.

[1] Berryman CE, Kris-Etherton PM, et al. 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.

[2] Hull S, Re R, Chambers L, Echaniz A, Wickham SJ. A mid-morning snack generates satiety and an adequate adjustment of subsequent food intake in healthy women. Eur J de Nutr 2014; DOI 10.1007/s00394-014-0759-z.

[3] 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. Day of the American Heart Association 2014; 4:e000993, 2015.

[4] Brown R, Ware L, Gray AR, Chisholm A, Tey SL. Eating almonds as a snack reduces blood glucose and energy intake compared with a popular high-carbohydrate snack: an acute randomized crossover study. Int J Environ Res Public Health. 2021;18(20):10989. Published October 19, 2021. doi:10.3390/ijerph182010989

Press contact:

Press contact:Brandzeichen Markenberatung und Kommunikation GmbH
Willy-Brandt-Strasse 55
20457 Hamburg
Telephone: 040 4133019-0
Email: [email protected]

Original content from: Almond Board of California, broadcast by news aktuell

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