Consuming 1 oz (30 grams) of nuts a day reduces by 30% the risk of heart disease.
US scientists found that people who consume large quantities of almonds loose weigh more than the patients on carbohydrate diet with the same number of calories.
Data from the study challenge the notion that calories are the most important indicator in determining the diet for weight loss.
Moreover, these data are confirmed by the results of some recent studies that show that people with low-carbohydrate diet loose more weight compared to the people on low-fat diet, even when consumers on a low-carbohydrate diet consumed 300 calories more a day.
The new study !
The new study involved 65 people with excessive weight, 70% of them also had diabetes type 2. One group took 1,000 calories a day liquid diet, with the addition of 3 ounces of almonds or additional 384 calories. The second group took the same liquid diet, but as a supplement took a mixture of complex carbohydrates (wheat, baked potatoes, popcorn). Both diets were equal in calories and protein, but different contents of fat. Besides that, they were taking salads with lemon juice or vinegar.
Almond diet contained 39% fat, including 25% of mono-saturated fat, while diet without almonds contained 18% fat, of which part mono-unsaturated.
Participants who were on an almond diet showed 18% reduction in weight and body mass index, compared to 11% reduction of participants in the second group. In addition, waist of the patients from the first group decreased by 14%, while at the participants in the second group by 9%.
What science says ?
According to scientists, almonds maintain the blood sugar levels. Fat in almonds may not be fully absorbed, and some earlier studies have shown that the types of cells in the almonds act as a physical barrier to fat. In addition, almonds create a feeling of satiety.
In this regard it is particularly useful to eat foods high in fiber and protein, and almonds definitely suit this requirement. Moreover, if the almonds are eaten for breakfast, feeling of fullness lasts longer.
There are data from other studies, according to which diet that includes 1,8-2,5 oz (50-70 g) almonds reduces bad cholesterol by 4-9% and reduces the risk of heart disease.