Almonds have emerged as one of the most popular tree nuts all across the globe amid its several health benefits. The dry fruit can help you significantly if you are trying to shed those extra calories and regain that envious shape that you have been yearning for. The small nut is packed with healthy fats, essentials minerals, antioxidants and vitamins. They offer fibre, protein, healthy fats, remain low in glycemic index, helpful for the gut health, and promotes satiety.
According to a report published in National Library of Medicine, “Almonds are a higher energy-dense (ED) food that acts like a lower ED food when consumed. Recent systematic reviews and meta-analyses of nut RCTs (randomized controlled trials) showed that almonds were the only nut that had a small but significant decrease in both mean body mass and fat mass, compared to control diets. The biological mechanisms for almond weight control include enhanced displacement of other foods, decreased macronutrient bioavailability for a lower net metabolizable energy (ME), upregulation of acute signals for reduced hunger, and elevated satiety and increased resting energy expenditure.”
If you are trying to regain a desired body shape and lose fat, it is significant that you eat the dry fruit in moderation as an integral part of a balanced and calorie-controlled diet. Most of the research recommended consuming approximately 1 to 1.5 ounces of the dry fruit (nearly 23 to 43 almonds) will be ideal for weight loss. The recommended quantity helps you feel fuller for longer periods, maintains a steady blood sugar, and provides necessary fibre. However, if you start eating more than the recommended quantity without burning the calories through exercises, you may end up gaining weight instead of losing. Moderation will remain key in your efforts to get back to shape.
Meanwhile, The US Food and Drug Administration permitted a qualified health claim that consuming 1.5 ounces (42.5 g)/day of tree nuts like almonds as part of a diet low in saturated fat and cholesterol may decline risk of coronary heart disease, added the National Library of Medicine report.
Recently, Dr. Saurabh Sethi, leading gastroenterologist trained at AIIMS, Harvard, and Stanford Universities took to his Instagram account and highlighted the benefits of eating nuts. He said “I eat a handful of nuts every day and it decreases my risk of colon cancer, improves the liver health because of vitamin C, improves gallbladder health and decreases risk of gallstones, helps with acid reflux due to fibre and calcium, and decreases risk of dementia.
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