Evidence supporting health and dietary effects of almonds

-


Evidence supporting health and dietary effects of almonds

            The prevalence of snacking and the frequency of snacking have significantly increased over the past couple of decades. A report from 2006 reveals that 97% of all adults consume at least one snack per a day. In addition, from 1977-2006 the frequency and snack size has increased by 1.2 snacks per a day and by 99 kcals per a day, respectively. Implication of previous research in adults and children suggests that body weight is positively correlated with eating frequency and that eating frequency is a component of the multifactorial issue of weight gain. However, due to the wide disparity for defining a snack (chips, soda, versus celery, carrots) focus of snacks should be geared toward assessing food items energy versus nutrient composition to determine its value in a healthful diet.
            A previous study conducted by Tan, & Mattes, (2013) found that consuming 43 grams of almonds per a day with breakfast, or lunch, or alone in the morning or afternoon as a snack lowered serum glucose responses after eating. In addition, this study found that consuming almonds as snacks reduced hunger in participants, and therefore deemed almonds to be a healthy snack option.

Tan, S. Y., & Mattes, R. D. (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized controlled trial. European Journal of Clinical Nutrition, 67, 1205-1214. doi: 10.1038/ejcn.2013.184

-KP

Comments

Post a Comment

Popular posts from this blog

Are All Sugars Created Equal?

-
Image
Are All Sugars Created Equal?  I think one of the most confusing nutrition topics for people is sugar. With so many conflicting stories out there, it’s difficult to separate the facts from the fiction. Not to mention, the types of sugars are endless. How do we know what’s best for our bodies? White or brown sugar? Cane or raw? Should we just go with Stevia instead? Is it even okay to consume artificial sweeteners? Should we avoid foods with high amounts of natural sugar in them? Each answer only seems to lead to another question!  Let’s start off with distinguishing the purpose of sugar in the first place. Do our bodies even need it? The short answer is yes! Sugars are carbohydrates (what we commonly call “carbs”), one of the three main macronutrients that our bodies need for fuel to function and survive. One of the major ways to categorize sugar is by separating the “natural” sugars from the “added” sugars. Natural sugars are, well, naturally found in foods. They give us the energy th
Read more

Milk Mythbusters

-
Image
Just like with any nutrition topic, the facts about milk can become convoluted pretty quickly. Whether you drink milk for the protein, the nutrients, the flavor, or just like to switch it up, there are pros and cons to every kind. Here are some quick nutritional facts about each type to help you decide which is best for you. Animal-Based Milks  Whole Milk: The original diary drink. It gets a bad rap, but what whole milk has going for it, is that it’s in its proper nutritional form. Whole milk contains all of its original fat-soluble vitamins, A, E, D, & K, along with the fat to help you absorb them all. It also has the proper concentrations and ratio of polyunsaturated fatty acids, or your omega-3s and omega-6s, so that they are metabolized as they should be. The downside is that whole milk is calorically dense, meaning that a little goes a long way. You don’t need much to get what you need, so just don’t overdo it!  2% Milk: The fat content of 2% milk is about half of that in who
Read more