Good Lifestyle

Almonds May not seem like the most exciting snack to you - but they should. When you factor in all the secret effects, the consumption of almonds can have on your body, you will end up incorporating this nutrient nut in every imaginable meal. Of course, these nuts are crisp and full of good healthy fats, but almond consumption can also provide your body a ton of benefits that wants you to feel energized and beautiful.

We discussed these benefits in detail withToby Smithson, MS, RDN, LD, CDces, Fand, Expert diabetes with diabetes with DiabeteseeEryday and author ofPlanning meals of diabetes and nutrition for dummies. She is also a spokesperson for theAlmond Board of Californiawhich means she knowsa lot On the almonds and the way they can enjoy your body in several ways.

Here are some reasons why you should eat almonds regularly and for even healthier food tips, make sure to check our list of these7 healthiest foods to eat right now.

"There is a strong nutritional power in the almond crunch," says Smithson. "Once for ounces, almonds are the nut with the mostfiber (4 grams),Vitamin E (50% of your daily value) and riboflavin (25% DV). They are also one of the highest sources of hard magnesium to hurt (20% DV). And, they offer 6 grams ofvegetable protein In each healthy handle. "

here is9 warning signs that you do not eat enough fiber.

"Consume a handful of almonds twice a day to keep the wrinkles away," says Smithson, "Search on menopausal women has shown that eating two portions (an ounce) of almonds a day can help reduce wrinkles and pigmentation of the skin. "

Smithson specifically emphasizes that the gravity of wrinkles decreased by 16% and the overall intensity of the facial pigment decreased by 20%.

"The researchers suggest that vitamin E and niacin can be partly responsible for these effects, but note that the results highlight the need to look at almonds in all foods with multiple nutrients working in synergy, rather than To too much simplify the benefits to unique nutrients, "says Smithson.

"In a week of 12 weeksto study Among overweight and obese adult healthy who were consistent with a restricted calorie system, those that included daily almonds (15% of total calories from almonds) compared to those who did not include nuts have seen a loss Similar weight, "says Smithson." But what is most interesting is that the almond diet people have lost proportionately more body fat and more precisely, more fat from the Truncelle region (or belly fat). "

Smithson points out thatbreak down belly fat is linked to a reduced risk of developing a metabolic syndrome that causes conditions such as high blood glucose, high blood pressure, abnormal cholesterol levels, as well as an increased risk of cardiovascular disease and diabetes.

"Cardiac health is a key field of study and a systematic review comprising 18 studies revealed that eating almonds leads to significant reductions in total and"Bad" LDL cholesterol And triglycerides, without having a negative impact on the "good" cholesterol HDL, "says Smithson.

It also emphasizes another study of Penn State researchers published byThe Journal of Nutrition This choosing almonds like a snack compared to a high carbohydrate snack can be beneficial for the "good" HDL cholesterol in your body.

With the almonds, here17 foods that lower cholesterol.

Almonds may seem high in calories (170 calories per 1/4 cup), but the way your body digests thesecalories may seem very different compared to other foods. Smithson highlights the data ofUC Davis This shows how roasted and non-erroneous almonds provide fewer calories than you realized.

"Using a new method, the researchers were able to determine the number of calories actually digested and absorbed by almonds," says Smithson. "In non-erroneous whole almonds, 25% calories are absorbed, while entire roasted almonds offer 19% fewer calories and chopped roasted almonds offer 17% less calories, compared to the number of calories listed on labels. Nutrition. "

"Why divergence? Calories calculated for the label do not take into account bioavailability," Smithson continues. "The chewing process does not completely break down almond cell walls, leaving some of the cells intact and not absorbed during digestion. Mechanical processes, such as roasting, hash and grinding, as well as the act of chewing Also disrupt the almond cell wall and assign the particle size and therefore calorie availability too. "

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