A recent study published in the European Journal of Clinical Nutrition has found that eating 1 1/2 ounces of lightly salted, dry-roasted almonds each day (about 35 almonds) reduces overall hunger, does not affect body weight, and helped the participants to meet their ideal daily intake of Vitamin E.With the majority of Americans eating more and more snacks, it’s a great thing to find a snack that doesn’t result in weight gain and that also provides nutritional benefits.
The test divided the 137 people into five groups: One group ate no nuts or seeds, another group ate almonds with breakfast, another ate them with lunch, the next group ate them alone as a mid-morning snack, and the last group ate them as a mid-afternoon snack.
An interesting aspect of the study is that the participants were people with a higher risk of type 2 diabetes. Eating almonds lowered their blood sugar levels after meals, especially for the in between meal “snack” groups. When consumed as snacks, the almonds reduced hunger, even at regular meals.
Richard Mattes, PhD, professor of nutrition science at Purdue University and the lead researcher of the study says: “This research suggests that almonds may be a good snack option, especially for those concerned about weight.” The study shows that almonds can increase healthy fat and Vitamin E intake, while avoiding weight gain, despite the increase in calories from eating them.
Almonds are also high in magnesium, which is a proven natural sleep aid. Eating almonds before bed may assist with better sleep. The journal “Magnesium Research” writes that magnesium deficiency contributes to sleep disorders and interrupts sleep by reducing melatonin levels in the body.
Per the Human Nutrition Research Center in North Dakota, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. Good sources of magnesium in foods include nuts, seeds, fish, whole grains and green leafy vegetables.
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