Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Nuts are an excellent source of nutrients, fiber and healthy fats. Almonds in particular have a great taste and can be used as a snack or added to foods like salads, yogurt, ice cream, rice, legume dishes or cottage cheese. I find that fresh almonds have a characteristic sweetness that most types of nuts do not have so I love to use them on a regular basis in my diet. The question remains whether the intake of almonds is associated to weight-loss.
Some new research published in The European Journal of Clinical Nutrition looked at the relationship between the consumption of almonds and body weight, blood sugar, appetite and fasting blood measurements in participants who consumed the almonds with food or alone as a snack. The researchers chose 137 subjects and randomized them into groups who consumed 43 Gm. (1.5 ounces) of almonds either with breakfast; lunch, alone as a snack or to a control group who ate no almonds. They were followed for 4 weeks.
The researchers discovered that consumption of the almonds lowered post-meal blood sugar responses especially if they were eaten alone as a snack compared to the other groups. Those participants who ate the almonds as a snack alone also experienced less hunger and desire to eat during subsequent meals. After the 4 week trial, body fat levels and fasting blood chemistry did not differ across groups. None of the participants who eat almonds gained weight. However, interestingly, caloric intakes were reduced without request in all the groups who ate almonds as a measure to compensate for the increase in calories consumed from the almonds. The subjects who ate the almonds also showed higher levels of omega-9 fat and vitamin-E intakes compared to the control group.
According to the study author, “This research suggests that almonds may be a good snack option, especially for those concerned about weight.” “In this study, participants compensated for the additional calories provided by the almonds so daily energy intake did not rise and reported reduced hunger levels and desire to eat at subsequent meals, particularly when almonds were consumed as a snack.”
This study indicated that the consumption of almonds especially as a snack does not lead to weight-gain and can actually provide positive benefits which can affect hunger, feeding behaviors and nutrient levels in your body. The omega-9 fats have been shown to improve insulin metabolism, lower blood pressure, inflammation and reduce the incidence of heart disease.
I add fresh almonds to my oatmeal, cottage cheese, yogurt and I also like to add them to my rice and legume dishes. Almonds can make a great stand alone snack as well. Try adding some other nuts to the mix with some dried fruit. Also, if you want to replace the peanut butter with something even better, try almond butter!
It has a great taste and it even makes a better sandwich with bananas than peanut butter!
Trust me…..I actually eat like this!!!
Remember….the quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project