The Surprising Health Benefits Of Almonds

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these are the top benefits of munching on almonds The Surprising Health Benefits of Almonds

Wondering why everyone’s nuts about almonds? There’s lots to love—these are the top benefits of munching on almonds.

You could drop body fat. If you’re trying to lose belly fat, almonds could be your secret weapon. Not only will a morning or afternoon snack of just 23 almonds—about one ounce—give you the balance of fiber, protein, and good fats to keep you energized, but a study of overweight adults compared snacking on almonds to snacking on a muffin with the same number of calories every day for six weeks. The almond group lost body fat and inches around their waists, suggesting that replacing higher-carb snacks with protein-rich snacks could boost fat loss. (Here’s 10 other high-protein foods to add to your grocery list.)

You’ll stabilize that blood sugar. More and more people are visiting the doctor worried about low energy levels, feeling shaky and nauseous between meals, and having uncontrollable urges for sugar and refined carbs. When we take a look at their diets, usually they’re sending their blood sugar levels on a roller coaster ride by eating high-glycemic foods. The glycemic index is a measure of how food affects your blood sugar levels—foods that are low on the glycemic index provide a slow, steady release of sustained energy so you aren’t dipping too low or running out of energy too fast, while those high on the index tend to spike it too quickly and cause a crash later in the day. Almonds are low on the glycemic index, and a study of people with type 2 diabetes found that following a diet that included almonds for four weeks improved blood sugar and insulin levels.

Your heart will be healthier. Almonds are rich in healthy monounsaturated fat and are an excellent source of vitamin E, an antioxidant that lowers inflammation. That’s why the American Heart Association has awarded almonds the Heart-Check mark to demonstrate that they’re good for your ticker. Almonds can also help lower the risk of heart disease—without otherwise changing people’s diets, researchers found that adding almonds each day for six months increased healthy HDL cholesterol levels and reduced unhealthy LDL cholesterol levels. The people with the highest cholesterol levels saw the biggest improvements, reducing their heart disease risk.

Your insides will thank you. It’s no secret that your digestive system loves fiber. Including plenty of fiber-rich foods such as almonds in your diet supports your body’s natural detoxification from your colon and lowers the risk of cancer. Not to mention almonds may help boost the good bacteria and lower the bad bacteria in your digestive tract, which could mean a happier belly.

Your bones will be stronger. Did you know that, compared to other nuts, almonds are the highest in calcium per ounce? That’s not all: Almonds are an excellent source of magnesium and a good source of phosphorus, and these minerals work with calcium to promote bone strength and prevent osteoporosis. #Winning.

Dietitian-Approved Ways to Enjoy Almonds
How can you add more almonds into your day? Check out these ideas from dietitians.

Breakfast

– Put slivered almonds in oatmeal, granola, and yogurt. —Christy Brissette, M.S., R.D.
– To make pancakes with more staying power, use almond flour to boost protein and fiber (try these almond blueberry pancakes). —Christy Brissette, M.S., R.D.
– Add almond butter into a morning smoothie to stay full until lunchtime. —Jessica Penner, R.D., Smart Nutrition
– Use almonds to decorate your smoothie bowls or top your whole-grain cereal. —Roxana Begum, Ph.D., R.D.

Lunch

– Add slivered almonds to your salad for an extra boost of nutrients. —Dixya Bhattarai, R.D.
– Pair with fresh or dried fruit, like a spoonful of almond butter on an apple or eating whole almonds with apple slices. —Kim Melton, R.D. (Pro tip: To get the right portion size, use a shot glass or a 1/4 cup measuring cup, or order a fun tin from the Almond Board of California to keep in your purse.)
– For a snack, choose a healthy kafetaria that lists almonds as the first ingredient (Like KIND’s Sea Salt and Dark Chocolate Mocha Almond Bars) —Christy Brissette, M.S., R.D.

Dinner

– Crunch up almonds or use almond flour mixed with herbs for a delicious gluten-free crust for chicken and fish. —Christy Brissette, M.S., R.D.
– Mix slivered or sliced almonds into dinner salads or roasted green beans and broccoli. —Christy Brissette, M.S., R.D.
– Add to stir-fry or rice pilaf for added crunch. —Christy Brissette, M.S., R.D.

Best Restaurants in America If you eat out in the U.S.A. and want the best dining experiences possible, this guide is for you What makes a good restaurant a “best”? Food that’s better than just good, of course. A dining room and a level of service that suit the quality of what’s on the plate. A good wine list (which doesn’t always mean an encyclopedic one), good beers and/or cocktails where appropriate. And then the less easily quantifiable stuff: personality, imagination (or intelligent commitment to a lack of same), consistency. 101 Best Restaurants in America (Gallery) When we were a young website, way back in 2011, we drew up our first 101 ranking ourselves, making a list of the places where we, The Daily Meal’s editors, liked to eat. Taking into consideration our mood, our budget, and where we happened to be when we get hungry, how would we vote, we asked ourselves — not only with our critical faculties but with our mouths and our wallets? Where would we send friends? Where would we want to dine if we had one night in this city or that? By this method, we ended up with a shortlist of 150 places. Then we argued, advocated, and cajoled each other on behalf of restaurants ranging from old-fashioned to avant-garde, ultra-casual to super-fancy. Finally, we invited an illustrious panel of judges (restaurant critics, food and lifestyle writers, and bloggers) from across America to help order restaurants via an anonymous survey and tallied results to assemble a ranked list. Upstairs, the simple Scandinavian-style dining room is kitted out with tables that look like tangled tree trunks, carved by Tom senior. The ingredient-led 12-course tasting menu is constantly changing (you might spot one of the chefs picking a final herb flourish outside minutes before it hits your plate). Starters could include a mouthful of smoked eel and apple, or an exploding dumpling of ox cheek and lovage. A crapaudine beetroot slow-cooked in beef fat is meaty in texture as well as flavour, and local lamb is paired with turnip and mint. Even the bread with sour butter is sensational. Afterwards you’ll be grateful for the walk through the village to a pretty rose-covered house where some of the nine bedrooms have antique oak four-posters and copper bateau baths. Wake to the sound of cows mooing in the next field and head back to the inn for a simple breakfast of sheep’s yogurt with fresh berry compote and house granola or toasted brioche heaped with mushrooms and a duck egg. Unsurprisingly, the most talked about restaurant in Yorkshire is often full, so book it quick. By Tabitha Joyce.

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