New research suggests that adding almonds to a low-calorie diet can help people lower blood sugar and blood pressure while also aiding with weight loss.
Due to its high calorie and fat content, people frequently avoid eating nuts.
However, a recent study discovered that those who consumed almonds lost weight at a similar rate to those who did not.
Additionally, they saw improvements in a number of cardiometabolic health indices.
Nuts, including almonds, are filling and provide a variety of essential nutrients, according to nutritionists.
They can aid in weight management when consumed as a part of a balanced diet.
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.It may seem prudent to avoid eating nuts like almonds for those trying to lose a few pounds. After all, the U.S. Department of Agriculture estimates that 100 grams of this dish contain a substantial 579 calories and about 50 grams of fat.Reliable Source.
However, new research in the journal Obesity reveals that nuts can make a great addition to a diet for losing weight.
According to the study, which was the largest of its type, persons who consumed almonds as part of a diet that restricted calories lost 9.3% of their body weight.
Additionally, they saw improvements in their lipids, blood pressure, and other cardiometabolic health indicators.
Researching the effects of consuming almonds when dieting
140 men and women between the ages of 24 and 65 were chosen to study how eating almonds improved weight loss. Body mass index measurements revealed that every individual was either overweight or obese.
Then, individuals were randomized at random to either a diet high in almonds or one without nuts. 15% of their daily calories came from California almonds with skins, whole and unsalted, as part of the almond-enriched diet.
A similar number of calories were given to the other group in the form of carbohydrate-heavy snacks such rice crackers or fruit cereal bars.
All individuals followed a low-calorie diet for the first 12 weeks. After that, they followed a weight-maintenance diet for the following 24 weeks.
In order to be evaluated, participants went to the clinic at the beginning of the trial as well as at the 12- and 36-week intervals. Depending on the present aim, the researchers assessed whether patients had lost or maintained weight at different points.
Additionally, they examined their body composition, waist size, and overall energy expenditure.
Additionally, they measured a number of cardiometabolic indicators, including pancreatic beta cell function, blood pressure, blood lipids, blood sugar, insulin, insulin resistance, and insulin sensitivity. Additionally, a metabolic syndrome score was established.
After analyzing the data, the scientists learned that both groups had similar weight loss — about 7 kilograms (15.4 pounds) — as well as improvements in cardiometabolic health.
However, the almond-enriched diet did provide greater improvements in certain lipoprotein subfractions, including small LDL-P. Small LDL-P is associated with the greatest risk for the formation of artery-clogging plaques, per the authors, so an improvement in its levels could potentially lead to a reduction in cardiovascular risk.
How eating almonds could aid in weight loss
“Fats continue to have this bad rep when it comes to lowering cholesterol and losing weight, but they are essential nutrients that must be included in any balanced diet,” he said. The heart-protective monounsaturated and polyunsaturated fats in nuts may lessen the development of plaque that can result in clogged arteries and increase levels of the heart-healthy HDL cholesterol.
Sauza continued by calling nuts “a powerhouse for our heart and body” due to their high protein content and assortment of vitamins and minerals.
He added that while they are filling and can put us in touch with our hunger and satiety cues, they may also aid in weight loss. They can also aid us in controlling our calorie intake.
How to include nuts in your diet to maintain good health
Although nuts are healthy, Spears noted that they are also high in calories. To prevent consuming too many calories, portion control is crucial. According to her, a serving amount of nuts should be equivalent to roughly 1-2 ounces, or about as much as you can hold in your hand.
To avoid consuming too much sodium, Spears suggests buying unsalted or mildly salted almonds when buying them. Be wary, she said, of flavored nuts that can have hazardous ingredients or extra sugars.
In addition to almonds, Spears advises eating a range of other nuts as well. Different nuts have distinctive flavors and offer a variety of nutrients.
Spears advises substituting nuts for unhealthy snacks as another smart move.
Takeaway
Due to its high calorie and fat content, people frequently avoid eating nuts. However, a recent study discovered that those who consumed almonds lost weight at a similar rate to those who did not.
Additionally, they saw improvements in a number of cardiometabolic health indices.
Nuts, including almonds, are filling and provide a variety of essential nutrients, according to nutritionists. They can aid in weight management when consumed as a part of a balanced diet.
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