Metro Plus
Bangalore
Chennai
Hyderabad
Try this nut for nutrition
A dieter's delight Almonds are high in fibre, but low in calories
How convenient it would be if we could fingerprint people when they are born and say, `Ah! Good genes. Lucky you! You can eat whatever you want.' Or, `Poor kid. Better not eat that doughnut.' However, we are not that lucky. But what can help us are the decisions we make about the food we eat. One of those decisions involves incorporating almonds into our diet.
The western way of life has become popular in India. A sedentary lifestyle and eating junk food are becoming common trends. These can lead to a person becoming overweight or obese, which are further linked to many health problems, including heart disease, stroke and diabetes. To counter such medical problems, people turn to `fad' diets or fast, which only makes matters worse.
An excellent way to stay fit is to choose your calories wisely. Beyond simply looking at the total number of calories, it is important to look at the nutrient value you get from the calories you consume, especially limiting the intake of empty calories. Incorporating almonds into a diet may promote the natural displacement of less nutrient-dense foods, making the overall diet better. Emerging research suggests that the monounsaturated fat, protein and dietary fibre in almond may have a satiating effect, helping to curb one's appetite and, in turn, reduce overeating. According to a recent study published in International Journal of Obesity, 65 overweight and obese adults were put on one of two diets designed for weight loss. The first group ate a low-calorie, moderate fat diet containing almonds, and the second group ate a low-calorie, low-fat diet without almonds. The two diets' calorie count and protein levels were equivalent. After 24 weeks, the group on the moderate-fat almond diet achieved a greater reduction in weight/BMI.
However, while utilising the properties of almonds to lose weight, the basic principles of striking a balance between energy intake and energy expenditure should be maintained. Almonds should be used as the replacement and not as an addition to the diet.
Another recent study published in the British Journal of Nutrition showed that almond eaters demonstrate improved overall nutrient intake. After incorporating almonds into their diet, study participants demonstrated a significant increase in their intake of several nutrients, including monounsaturated fats, dietary fibre, vegetable protein, Vitamin E, magnesium and copper. Meanwhile, researchers found a decrease in the subjects' intake of trans fats, sodium, cholesterol and sugars.
Further, eating a diet of almonds increased a person's overall intake of several important nutrients. This is promoted by the fact that almonds promote the natural displacement of less nutrient-dense foods, making the overall nutritional quality of the diet better.
Eating less nutrient-dense food requires more calories to achieve nutrient requirements.
Almonds are tasty, satisfying and versatile. Whether added to low-fat yoghurt, or munched on their own, almonds have a toasty crunch that's perfect for any time of the day, and for many other foods.
While including almonds as an essential part of one's diet, it is imperative to maintain a balanced diet as part of one's daily routine. Maintaining a balanced diet, with a handful of almonds included, you save the agony of starving yourself, and have the joy of a healthy body and a healthy lifestyle.
DR. KUMUD KHANNA
Nutritionist, Loma Linda University, Loma Linda, CA, USA
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Hyderabad
|
