The almond is an oilseed that is not unanimous when it comes to losing weight. Accused of being too fat or too caloric, the almond often tends to be set aside. However, this bad reputation is not entirely well-founded. Discover the health benefits of almonds and how to consume this oilseed to slim down.
Health and slimming benefits of the almond
The almond has a nutritional profile that is as rich as it is destabilizing. At first glance, with its 550 kcal per 100 g, it has something to be scary. However, behind this high energy density hides a very interesting nutritional density.
Almond is rich in essential fatty acids
The almond is above all made up of lipids, which is what earns it this half-hearted reputation. However, the lipids contained in the almond are of high quality. Indeed, it is mainly monounsaturated fatty acids.
These fatty acids have a positive effect on the health of the body since they regulate blood cholesterol levels by lowering LDL-cholesterol levels, known as “bad” cholesterol. Thus, sufficient consumption of almonds could be beneficial to protect the cardiovascular system and ensure proper hormonal functioning.
Almond has a high fiber content
Oilseeds, as a whole, are very rich in dietary fiber. As a result, they are satietogenic foods that regulate appetite and better manage food intake. In addition, fiber has a regulatory role in lipid levels and blood sugar.
A diet rich in fiber also improves transit and prevents the occurrence of certain digestive and cardiovascular pathologies.
The almond consists of quality proteins
Protein is another of the major constituents of almonds and this protein richness has many benefits. First of all, a diet rich in protein helps nourish muscle fiber and ensure the maintenance of lean mass. Thus, proteins are ideal to ensure the proper development of muscle mass and the concomitant decrease in fat mass.
In addition, proteins have the effect of promoting satiety and increasing energy expenditure, especially thanks to the digestive work they require. As part of a diet, the almond is therefore an ally of choice.
Almond is an invaluable source of antioxidants, vitamins, and minerals
The almond is a food that concentrates many beneficial substances for the body:
- Antioxidants;
- vitamin e;
- vitamins of group B;
- magnesium;
- calcium;
- phosphorus, etc.
This nutritional richness makes it possible to meet the needs of the body and stimulate the metabolism. Thus, the almond is particularly interesting as part of a varied diet, but also in the athlete or as part of the vegetarian diet.
What about the almond to lose weight?
Almond has many health benefits that can help lose weight. Integrated into a varied and calorie-controlled diet, its interest is undeniable. For example, almonds are an ideal healthy snack because they are both satiating and nutritious.
However, it is essential to control the daily consumption of oilseeds. Indeed, even if they are healthy foods, they are also foods with high energy density and high lipids. Thus, overconsumption could lead to difficulty losing weight or even weight gain. It is therefore recommended to limit consumption to a maximum of 30 g per day.
How to consume the almond to slim down?
Almonds can be eaten whole as a snack, but not only. To eat more almonds and oilseeds on a daily basis, here are some ideas for dishes in which they can be easily integrated:
- Seared vegetables
- Salads
- Gratins
- Crumbles
- Soups
- Homemade cereal bars
- Mueslis and breakfast cereals
- Smoothie bowl
- Yogurts and cottage cheeses
- Fruit salads
- Homemade pastries and cakes
Slimming recipe idea: chicken with almonds and honey
Here is an easy and original way to consume the almond to lose weight. This very fragrant recipe is delicious, balanced, easy, and quick to make.
Ingredients for 1 person
- 120 g chicken
- 20 g whole almonds pruned
- 1 carrot
- 50 g red onion
- 1 tbsp honey
- 150 ml vegetable broth
- 7 ml olive oil
- 1/2 tsp cinnamon
- A bouquet of coriander
- Salt, pepper
Preparation
- First, to make this recipe, start by thoroughly cleaning the vegetables. Then, peel and cut the carrot into thin slices. Chisel the onion.
- Then cut the chicken into cubes. In a frying pan, heat the olive oil. Once the oil is hot, throw in the onions and chicken and brown for 5 minutes. Then, add the carrot and crushed almonds and continue cooking over medium heat for 10 minutes.
- At the end of this time, cover with vegetable broth. Add honey, chopped cilantro, cinnamon, salt, and pepper. Finally, cook over low heat and covered for about fifteen minutes before serving.
- At the end of cooking, the sauce should be reduced and slightly syrupy.
Image Credit: Photo by Austin Wilcox on Unsplash
