A handful of almonds may well be the perfect daily snack for
staving off disease.
The high-protein, nutrient-rich nuts help suppress the appetite,
beat flab and also keep your heart healthy.
Almonds are high in beneficial monounsaturated fats and vitamin E,
which protects against UV light damage and Alzheimer’s, according to six
studies presented to the American Society of Nutrition Scientific Sessions in
San Diego.
One of the studies, by Dr Carol O'Neil of Louisiana State University, analysed 24,808 adults aged over 19 and showed that those who ate almonds had increased nutrient intake, improved overall dietary quality and better physiological status compared with non-almond consumers.
In another, Dr Richard Mattes from Purdue University examined the effects of snacking on nutrient-rich almonds in 137 adult participants at risk of Type II diabetes.
Consuming 1.5 ounces of dry-roasted, lightly salted almonds daily helped curb participants' appetites and moderate blood glucose concentrations, while significantly improving vitamin E and monounsaturated fat intake.
How to make perfect roasted almonds by Crumbs Food
After a month of snacking on 250 calories of almonds daily, participants did not gain weight.
Dr Mattes said although the study spanned just four weeks, almonds could be a vital part for a fat busting diet.
Dr Penny-Kris Etherton, from Pennsylvania State University, studied the effects of consuming 1.5 ounces of almonds against a calorie-matched, high carbohydrate snack on body weight in 52 adults with elevated 'bad' cholesterol levels.
Although total body weight did not differ between the two groups, the almond diet after six weeks reduced overall abdominal mass, abdominal fat mass, and waist circumference compared to the high-carbohydrate snack.
Preliminary results suggest that snacking on almonds may help decrease abdominal fat, an important risk factor for metabolic syndrome - the medical term for a combination of diabetes, high blood pressure and obesity.
Having this puts you at greater risk of heart disease, stroke and other conditions affecting blood vessels.
Other additional research examined the relationship between almond consumption and cardiovascular and diabetes risk for people with type II diabetes and overweight or obese pregnant women.
Preliminary results suggest that almonds may help improve satiety, reduce appetite, and may help promote healthy weight gain during pregnancy.
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