Almonds are native to the Middle East and the surrounding region. Although it is most commonly categorized as a nut, it is actually a seed. The plant species Prunus amygdalus originated in the arid regions of Iran, Iraq, Jordan, and surrounding areas. However, it is now being cultivated throughout the world in regions of temperate and dry climates.
The almond tree is a deciduous tree, and it has been known to have been taken to different regions for cultivation. Mostly, almonds are either sweet or bitter, and while bitter almonds have limited consumption, sweet almonds find more consumption and commercial usage.
Nutritional information
Almonds pack a punch when it comes to nutritional values. A 28 to 30 gram serving of almonds provide the following nutrients:
- Protein, 6g
- Fat, 14g
- Fiber, 3.5g
- Vitamin E, 37% of the Recommended Dietary Intake
- Manganese, 32% of the Recommended Dietary Intake
- Magnesium, 20% of the Recommended Dietary Intake
(Recommended Dietary Intake is the amount of diet intake that is sufficient for a daily nutrient requirement in a healthy individual)
Besides these, Almonds contain copper, phosphorus, and vitamin B12, making them even more highly recommended for daily consumption. Almonds are also packed with antioxidants that prevent cell damage due to the presence of free radicals in the body.
Are Almonds good for losing weight?
Almonds normally contain high calories, which are often mistakenly associated with weight gain and not the opposite. It brings us to a vital question, that is, do almonds help you lose weight? If yes, how?
- Almonds make you full and feel less hungry: According to research, a serving of 30 grams of almonds contains 6 grams of protein that helps make you feel full and cuts down on the unnecessary carbs. When you feel less hungry and more energetic, automatically, the cravings to consume high carb foods go down, and you can regulate your weight better. High protein foods also increase metabolism that helps burn fat more easily and speedily.
- High monosaturated fat content: High monosaturated fat content means that almonds are ideal for heart health. It means that since the monosaturated fat takes longer to break down, you can have a continuous energy supply without feeling the need to eat more.
- High fiber content: Almonds have high fiber content which is essential for your intestinal health. Many people who gain weight due to eating junk food and high fatty foods complain of bloating. That is undigested fat that goes directly to the large intestines and blocks the intestinal tract lining. High fiber foods help in flushing out waste products and also curb down the craving to eat more.
Ways to consume almonds for better results
Almonds are wholesome seeds that are recommended by doctors to be included in the daily diet. Most of the people shy away because of the confusion if almonds were good for losing weight? Major researchers have concluded over time that high calorie doesn’t necessarily mean weight gain as a whole. The human body needs enough calories to function properly and to carry out daily physical and mental activities.
There are various ways in which you can enjoy almonds as a part of your diet. Some of them are:
- Whole almonds between meals: You can assort almonds in 100g calorie content packs and munch on them in between meals. You can get the snacks readymade from the market or create your bunch by measuring them out. Ideally, plain, raw almonds are the best with the skin on.
- Roasted almonds: Roasted almonds with a little salt can be a good evening or morning snack. You can prioritize the consumption according to your schedule and keep a few roasted almonds handy at the office or before hitting the gym.
- Salad dressings: Soaked almonds can be sliced or chopped and sprinkled on salads for lunch. You can also combine different nuts for breakfast too along with an assortment of dry fruits. Almonds are high in fiber and protein content and should be avoided at night time.
- Almond milk: Almond milk is a great alternative for lactose intolerant individuals. The soft texture and color of almonds allow them to be processed. The almonds are soaked, and the skin is peeled off to reveal the white seed. These can be processed into milk and consumed daily or as per your dietician’s advice.
- Almond butter: Almond butter is another great alternative for processed butter. The butter doesn’t have added sugar and can be used as spreads or dips. The high fiber and protein content are retained even in the buttery form.
Recommended intake
If you plan to eat raw almonds, it is recommended to soak at least 8 to 10 almonds overnight and have them first thing in the morning as you wake up. Alternatively, 2 tablespoons of almond butter daily is also a good breakfast option. Dried, roasted almonds should be eaten whole with the skin as they contain high antioxidants. One should take care not to blanch the almonds and roast them at low heat for a few minutes.
Conclusion
Many researchers and clinical diet practitioners believe that people should be free from the question of whether almonds are good for losing weight. It has been proven time and again by the United States Food and Agriculture department. The benefits of almonds are not only restricted to weight loss. Almonds are extremely beneficial for heart health as well. They help in reducing cholesterol levels and reduce blockages in the arteries. The fiber content is beneficial for the digestive tract as well.
Sources:
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/nutrients
- https://www.healthline.com/nutrition/9-proven-benefits-of-almonds?fbclid=IwAR3Es4ZPXRlFp35PqdHiVaXCIZitmWMpCVox6RC0TN3XNIAZoF67qioicSU#TOC_TITLE_HDR_10
- https://www.webmd.com/diet/news/20031107/almonds-may-help-in-weight-loss#1
- https://www.verywellfit.com/are-almonds-good-for-weight-loss-3967609
