Almonds and other oilseeds are not unanimous when it comes to losing weight. Accused of being too fatty or too high in calories, the kernel tends to be unfairly put aside. However, this bad reputation is not entirely justified. In this article, discover the health benefits of this oilseed and how to consume the almond to lose weight.
Almond slimming benefits
The almond has a nutritional profile that is as rich as it is destabilizing. At first glance, it is true that with more than 550 kcal per 100 g it is scary. However, behind this significant energy density hides an equally interesting nutritional density.
Rich in essential fatty acids
The almond is above all made up of lipids, which is what gives it this half-hearted reputation. However, the lipids 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 help regulate the blood cholesterol level by lowering the LDL-cholesterol level, known as “bad” cholesterol. Thus, sufficient consumption of almonds could be beneficial to protect the cardiovascular system and ensure proper hormonal functioning.
High fiber content
Oilseeds, overall, are very rich in dietary fiber. As a result, these are satietogenic foods that help regulate appetite and better manage food intake. In addition, fibers have a regulatory role on lipid levels and on blood sugar. Finally, a diet rich in fiber also improves transit and prevents the onset of certain digestive and cardiovascular pathologies.
Protein is another of the major constituents of almonds and this protein richness has many advantages. First, a diet rich in protein helps nourish muscle fiber and ensure the maintenance of lean mass. Proteins are therefore ideal for ensuring 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, in particular thanks to the digestive work they require. As part of a diet, the almond is therefore an ally of choice.
Priceless source of antioxidants, vitamins and minerals
Finally, the almond is a food that concentrates many substances beneficial to the body. In particular, it is rich in antioxidants, vitamin E, group B vitamins, magnesium, calcium, phosphorus, etc. This nutritional richness makes it possible to fill the needs of the organism and to stimulate the metabolism. So, the almond is particularly interesting within the framework of a varied food, but also at the sportsman or within the framework of the vegetarian food.
What to think of almonds for weight loss?
As we have just seen, almonds have many advantages for losing weight. Integrated into a varied and controlled calorie diet, its interest is undeniable. For example, it is an ideal healthy snack because it is both filling and nutritious. However, it is essential to control the daily consumption of oilseeds. Indeed, even if it is a health food, it is also food with a high energy density and rich in lipids. Thus, overconsumption could lead to difficulty losing weight or even gaining weight. It is therefore recommended to limit consumption to 30 g per day maximum.
How to consume the almond to lose weight?
To slim down, the almond can be eaten in many ways and not only whole at snack time.
To consume more almonds and oilseeds on a daily basis, here are some ideas of dishes in which they can be easily integrated:
- Fried vegetables
- Homemade cereal bars
- Mueslis and breakfast cereals
- Smoothie bowl
- Yogurts and fromage blanc
- Fruit salads
- Homemade pastries and cakes
Honey almond chicken recipe
Here is an easy and original way to consume the almond to lose weight. This very fragrant recipe is as quick to make as it is delicious.
For 1 person
- 120 g chicken
- 20 g whole almonds, peeled
- 1 carrot
- 50 g red onion
- 1 C. honey
- 150 ml vegetable broth
- 7 ml olive oil
- 1/2 tsp. 1 tsp cinnamon
- A bunch of coriander
- Salt pepper
- First, to make this recipe, start by carefully cleaning the vegetables. Then, peel and cut the carrot into thin rings. Chop the onion.
- Then cut the chicken into cubes. Heat the olive oil in a frying pan. Once the oil is hot, throw in the onions and the chicken and let 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.