Almonds are popular among humans as the most beloved nuts. They are healthy supplement to your diet and are very nutritious. Here, I will tell you some facts about almonds which will help you keep fit and reduce excessive fat from your body.
A handful of almonds (approx. 23 kernels, roughly 28 gm) contains:
- Calories: 163
- Protein: 6 g
- Fat: 14 g
- Saturated: 1.1 g
- Unsaturated: 12.4 g
- Carbohydrates: 6 g
- Dietary fibre: 3.5 g (Net Carbs = 2.5g)
- Sugar: 1.1 gm
Misconception regarding fats
Most people have this misconception in their minds that almonds contain a high amount of fat, hence they should not be eaten in excess. I will here clear your doubts. True, almonds do contain high amount of fats. But there are 2 kinds of fats in almonds:
Saturated: Although our body require little amount of saturated fat, but excess of saturated fat lead to increase in weight and overall body fat. And a handful of almonds only contain 1.1 gm of this fat.
Unsaturated: They further contain 2 kinds of fat.
Monounsaturated fat: They help lower your bad cholesterol levels (which are a major contributor to heart diseases and stroke).
Polyunsaturated fat: They are the essential fatty acids. And that means our body requires them in order to keep the body functioning properly. They contain omega-3 and omega-6. A normal diet lacks omega-3 fatty acid. And that is not at all good. Omega-3 improves your body’s ability to do almost EVERYTHING, from building muscle, losing fat, prevent diseases, function efficiently, etc.
Helps in weight loss
Almonds contain following elements which helps in weight loss:
a) Omega-3: Almonds contain high amount of Omega-3 which improves the body’s ability to shed weight along with other health benefits.
b) Minerals such as manganese, copper and magnesium and vitamin B: Almonds contain good levels of these minerals and vitamins. These nutrients activate energy production in the body and hence leads to weight loss.
c) High proteins and low carbohydrates: Raising level of proteins and reducing level of carbohydrates will increase your chances of shedding that extra fat on your body.
People eating a restricted diet with added almonds lose considerably more weight that those people who eat restricted diet with same calories of added complex carbohydrates.
When and how much to eat
Almonds should best be eaten as a replacement for snacks. Or another way is to chop or crush them and sprinkle them on salads, etc. They can also be added to yoghurt or smoothies. You can also have almonds by preparing unsweetened almond milk.
You should have approximately 30 gm of almonds daily, i.e., around 23 nuts.
Soaked vs. Raw Almonds
Soaked almonds are better because the brown skin of almonds contain tannin which prevents body from absorbing the nutrients of almonds. By soaking and peeling off the brown skin, it becomes easy for nuts to release their nutrients and speed up the weight loss process.