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Almonds are one of the most popular snacks that are prefered in the UK.
An article published in the National Library of medicine: Whether ingested in little (10 g/day) or big (100 g/day) doses, almonds can benefit human health. Clinical study findings point to a possible impact on lipid metabolism and glycemic management, as well as a potential decrease in postprandial blood glucose, serum insulin, insulin resistance, and lipid peroxidation, as well as an increase in high-density lipoprotein (HDL-c) concentrations. Even for those who cannot or do not want to take high dosages of statins, almonds may be used as a coadjuvant meal. The almond intake on isocaloric diets may also aid those on prescribed low-calorie diets in managing satiety and enhancing cognitive function. Studies reveal that people who consume diets with lower or higher amounts of almonds do not gain weight, even though almonds have a high caloric density.
Almond eating at snack time lowers postprandial blood glucose and boosts satiety in those at risk for type 2 diabetes. This result was reached after analyzing the ingestion of 43 g of almonds per day for four weeks at various times throughout the day, including as a morning or afternoon snack or alone after meals like breakfast and lunch. The feeling of hunger and blood glucose levels were significantly reduced in the groups that ate almonds as a snack. Even though the individuals consumed 250 kcal of almonds per day, there was no weight gain.
The authors claim that the full experience may make up for the excess calorie intake, as it is well known that almonds' high fibre content prevents them from absorbing all of their energy completely. Gebauer et al. (2016) found that the form in which almonds are ingested affects how many calories are absorbed. Whole natural almonds, whole roasted almonds, and chopped almonds all had much less metabolizable energy than was anticipated using Atwater factors. Additionally, whole-natural almonds have less metabolizable energy than whole-roasted almonds. According to the scientists, this could happen because whole roasted almonds are less hard than whole natural almonds and entire natural almonds fracture into fewer, bigger particles, which prevents the release of lipids.
The reason that eating even more almonds each day for 10 weeks—1440 kJ, or 344 kcal or 60 g—did not cause overweight and obese women to gain weight is that they naturally consumed fewer calories from other food sources. On the other hand, a randomized trial that assessed the effects of an almond-enriched low-calorie diet (28 g of almonds per day) discovered that after six months of intervention, there was a marginally lower weight loss but a greater improvement in the lipid profile when compared to a control low-calorie diet group. After 18 months of intervention, there were no changes between the groups, nevertheless.
Similarly, despite greater daily caloric consumption, adding 100 g of almonds daily for four weeks did not increase body weight; nevertheless, it did reduce non-HDL-c in patients receiving statin medication and cause positive changes in other lipoprotein parameters, lowering cardiovascular risk. Even though almonds are high in calories, some elements including protein, unsaturated fat, and fibre satiate the stomach and prevent overeating. Almonds may therefore appeal to people in particular who are unwilling or unable to take heavy dosages of statins.
In a different trial with diabetic participants, eating 60 g of almonds per day (20% of total caloric intake) for four weeks decreased insulin resistance (measured by the HOMA-IR or homeostasis model assessment) by 9.2% and blood insulin concentrations by 4.1%. The study also noted an increase in plasma levels of -tocopherol and a 6.0%, 11.6%, and 9.7%, respectively, decrease in total cholesterol (TC), low-density lipoprotein (LDL-c), and the ratio of LDL-c to HDL-c. non-esterified fatty acids (NEFA), the Apo B/A-1 ratio, and apolipoprotein (Apo) B levels all fell by 15.6%, 17.4%, and 5.5%, respectively. It was once thought that alterations in lipid profiles were brought on by the fatty acid content of almonds.
Furthermore, a straightforward dietary plan to delay the beginning of cardio-metabolic disorders may involve replacing a high-carb snack (such as a muffin) with one serving of almonds (about 42.5 g) for six weeks. Almonds were substituted, and there was no change in body weight in the reduction of abdominal and leg adiposity deposits. Almonds enhanced HDL-c and lowered TC, triglycerides, LDL-c, and very low-density lipoprotein (VLDL-c) in coronary artery disease patients even in little doses (10 g/day). Almond eating is seen to enhance body composition and promote a truncal fat reduction in compliant overweight or obese people when combined with calorie restriction.
