Almond helps to control the amount of calories in the process of losing weight
Last reviewed: 23.04.2024
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Replacing not healthy food with nuts can help people who follow a diet, control the amount of calories consumed and at the same time reduce the level of cholesterol in the blood.
Scientists from Temple University (Philadelphia, USA) conducted an experiment involving 123 healthy, but obese people. For 18 months, the subjects followed a diet that controlled the amount of calories consumed. Women ate 1,200-1,500 calories a day, and men 1,500-1,800 calories. Half of the participants randomly selected received two 28-gram almonds (about 24 nuts per pack) daily, with a total energy value of 350 calories. The other half of the respondents did not eat any nuts.
Examination of the subjects six months after the beginning of the experiment showed that the group that did not receive almonds lost a little more weight: an average of 7.2 kg versus 5.4 kg. A year later, both groups gained a part of the lost weight, and the apparent difference in the number of dropped kilograms for all participants disappeared.
As for the level of cholesterol in the blood, after six months of the experiment in the "nut" group, the indicator was reduced by 8.7 mg / dL in comparison with 0.1 mg / dl in those who did not eat nuts. Thus, in all the subjects, the cholesterol content was less than 200 mg / dL, as recommended by the Centers for Disease Control and Prevention. 18 months after the start of the study, the concentration of cholesterol in the blood increased in both groups, but for "nut" participants the figure was still lower.
Specialists note that almonds are especially rich in magnesium, potassium and vitamin E, and it is also a good source of dietary fiber and calcium. When losing weight limits the amount of calories consumed, it is very important to eat nutritious foods with a high content of vitamins and minerals, as well as good quality fats. The inclusion of almonds in the diet can be an effective method to control the number of calories and reduce cholesterol in the blood.
