Benefits Of Almonds For Weight Loss – Almonds are the most popular tree nuts in the world. They are rich in vitamins, minerals, healthy fats, and antioxidants. The scientific name of almond is Prunus dulcis and this almond tree is native to the Middle East. But currently, The United States of America (US) is the largest producer of almonds in the world. However, here we will focus on the top benefits of almonds for weight loss.
Commercially, almonds are available without shells, referred to as raw. It can be purchased roasted. Also, these are used or consumed as almond milk, butter, oil, flour, or even paste in some cuisines, known as marzipan. Also, there is n number of benefits of having almonds in your daily diet such as lowering blood pressure, and cholesterol levels, reducing calorie intake, etc.
Not only that, almonds have other benefits such as protection against skin damage, lowering cholesterol levels, boosting brain function, and making your skin glow. There is some alternative to having raw almonds such as almond butter, almond milk, almond flour, etc.
Top Medical Benefits of Almonds for Weight Loss
Following is the list of top benefits of having almonds in your diet plan –
A rich source of Nutrients – In each 28-gram serving of almonds, there is
- Fiber – 3.5 grams
- Protein – 6 grams
- Fat – 14 grams
- Vitamin E – 37%
- Manganese – 32%
- Magnesium – 20%
- Other – Vitamin B2, antioxidants, phytic acid, and phosphorus
A handful of almonds contains 161 calories and 2.5 grams of digestible carbohydrates. Also, almonds are rich in phytic acid that helps in preventing the absorption of zinc, calcium, iron, etc by binding with them. Also, almonds are high in monosaturated fats, proteins, and fibers.
A Good Source of Antioxidants – Antioxidants help in getting rid of all the radicals in the body that can cause cancer, aging, inflammation, etc. Almonds are rich in antioxidants and a highly effective way of staying healthy. Even it is clinically proven that 84 grams per day can reduce the oxidative stress biomarker up to 34% in just 4 weeks.
Presence of Vitamin E – This vitamin is a well-known fat-soluble antioxidant that helps in preventing cells from oxidation damage. Almonds are among the best sources of Vitamin E. So, it is quite healthy and useful for your weight loss journey.
Helps In Controlling Blood Sugar Level – Almonds are low in carbs and this makes them best for controlling blood sugar levels. Also, it has a high content of magnesium which helps in improving metabolic syndrome and is beneficial for patients suffering from type 2 diabetes.
Good for Controlling Blood Pressure Levels – As we already know, almonds are rich in magnesium. So, it is good for controlling the blood pressure levels of a person.
Lowers the Cholesterol Levels – There are two kinds of cholesterol and almonds help in getting rid of LDL lipoproteins. These are the leading causes of heart disease. Studies clearly show that having 1 or 2 handfuls of almonds each day can reduce the bad cholesterol in the body and is also useful for weight loss.
Reduce Hunger and Calorie Intake – As almonds are rich in protein and fiber. Even the studies conducted on 137 participants showed that 43 grams of almonds per day have significantly reduced hunger and ultimately lower calorie intake.
Scientific Proof of Almonds as an Effective Super Food for Weight Loss
The Studies showed that almonds help in boosting metabolism. Having 84 grams of almonds in your low-calorie diet can increase weight loss by 62% compared to people having a rich complex carb diet. Also, there was a study conducted covering 100 overweight females, those who consume almonds showed more weight loss than those who do not take any kind of nuts. So, it is quite clear that almonds are the best for weight loss.
How many almonds one should include in a diet?
The number of almonds may vary from person to person. But one should include 10-15 almonds in your daily diet. However, Nutritionists and Dietitians recommend taking soaked almonds over dried ones because soaked almonds help in better absorption. The peel of almonds has tannin which inhibits the absorption of nutrients.
You can soak almonds overnight and it is beneficial to take almonds first in the morning. This will help you to start a healthy day and boost your energy. In addition, almonds are good for hunger management. Being rich in fiber, almonds are a good and healthy alternative to junk food. You can also bring a zip lock bag to your workstation for binge eating. These small habits definitely positive influence on the weight loss journey.
Conclusion
At last, hope you get all the information regarding the “Benefits of Almonds for weight loss”. Almonds have many benefits and are the best healthy snack option. Especially, if you want to look for a superfood that will help in losing some extra kilos, then a handful of almonds are the best.
