When it comes to something healthy to munch on during your snack or tea time without having to worry about weight gain, nuts such as almonds come to mind, don’t they? However, almonds are also quite high in calories. So, are almonds good for weight loss? Can they be a crunchy-munchy healthy addition to your diet? Find out all about it.Contents:
Almonds are a good source of fibre, protein, healthy fats, calcium, phosphorus, potassium, magnesium, and vitamin E. The following is the nutritional profile for 100 g of raw almonds, according to the United States Department of Agriculture (USDA).
Dry fruits such as almonds are effective for weight loss as they are rich in fibre, protein, and healthy fats. Having them daily can help you lose weight as:
You can consume a handful of almonds (around 5 to 8) per day to curb your hunger and lose weight. You can also soak almonds overnight before consuming them. Some people may find it easier to digest soaked almonds and soaking may also increase the absorption of some nutrients.
Almonds can be enjoyed at any time of the day. You can include them in your breakfast, or have them as a mid-morning or mid-afternoon snack to help curb your appetite and prevent you from overeating. It can also be a healthy alternative to sugary or salty snacks to curb your midnight hunger pangs.
Here are a few delicious ways to eat almonds for weight loss.
You can eat a handful of whole almonds to curb your appetite and keep the intake of calories under control. You can also have them roasted and salted to appease your taste buds. Watch out for your overall salt consumption though. It is recommended to keep the skin on the almonds as the skin contains fibre and helps delay digestion.
You can add slivered almonds to your salads and desserts to make them more satiating and nutritious.
Try adding almond powder or chopped almond pieces to smoothies and shakes. This can improve the nutritional value of the drink and also makes it more enjoyable.
For lactose intolerant individuals, plant-based almond milk is a good alternative to dairy-based milk. You can make almond milk at home by soaking raw almonds, and then grinding and straining to extract the milk. Commercially available almond milk is usually sweetened with artificial sweeteners and has added flavours. So, it is important to check the label to know the amount of added sugar in the almond milk.
Almonds are rich in healthy fats. Having almond butter can be a healthy way to enjoy almonds. You can spread almond butter on toasts and sandwiches, add it to desserts, and use it as a healthy dip.
Some may say that the benefits of almonds for weight loss are extraordinary, but because of their high fibre content, overconsumption of almonds can cause gas, bloating, or abdominal discomfort in some people.
Also, almonds are calorie- and fat-rich food items. Thus, overconsumption of almonds can derail your weight loss plans and make you gain weight.
Apart from weight loss, almonds have several other health benefits:
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