Benefits of almonds

Snacking on a few almonds may reduce hunger, improve dietary vitamin E and monounsaturated fat intake without weigh gain.

According to Michigan State University Extension, snacking has become a universal behavior. Almost 97 percent of Americans consume at least one snack per day. With the constant increase in obesity weight combined with an increase in portion sizes, it has become crucial for consumers to find healthy snacks that promote satiety without adding extra pounds.

According to a study published in the European Journal of Clinical Nutrition led by researchers at Purdue University, individuals who consumed 1.5 ounces of dry-roasted, lightly salted almonds on a daily basis were able to curb their hunger, improve their intake of vitamin E and monounsaturated fats (good fats), and were able to maintain their weight. In fact, participants reported a reduced hunger level and desire to eat at subsequent meals when almonds were consumed as a snack. One and a half ounces of almonds is about 30-35 almonds.

According to the Mayo clinic, almonds are a health food packed with fiber, magnesium, iron and calcium. There are 22 milligrams of calcium in one serving of almonds (about 7 almonds). That’s more than any other type of nut. Almonds are also rich in monounsaturated fats that may help lower blood cholesterol levels. Almonds are also rich in protein which promotes satiety.

Almonds are a tasty and easy snack that can add a crunch to your everyday diet. They are packed with nutrients and can keep you full until the next meal.

MSU Extension offers various educational programs that focus on lifestyle changes to promote healthy eating.

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