Many of us struggle to maintain a balanced diet. We long to lose weight and stay trim – but can’t seem to put down the chips or cookies.
But now, a new study revealed that all we need to do is swap those unhealthy snacks for almonds.
Eating a handful of almonds a day replaces those empty calories while decreasing a person’s salt intake and increasing their protein, according to University of Florida scientists. (via Daily Mail)
The findings suggest that incorporating almonds into a person’s diet could improve overall health.
The team of researchers set out to study the effect that the addition of almonds can have on a person’s diet.

They analyzed data collected from 28 parent-child pairs in North Central Florida.
For three weeks, the parent participants ate 1.5 ounces of whole almonds each day. Similarly, the children ate half an ounce of whole almonds – or the equivalent amount of almond butter – each day.
At the beginning of the study, the scientists measured the participating parents and children’s Healthy Eating Index, which is a measurement of diet quality.

The Healthy Eating Index assesses a person’s adherence to the USDA’s Dietary Guidelines for Americans.
A score under 51 indicates a poor diet while a score between 51 and 80 shows a need for improvement, and a score over 80 reflects a healthy diet.
The parent’s average score at the beginning of the 14-week period was 53.7 (plus or minus 1.8) while the children’s were 53.7 (plus or minus 2.6).

However, after the almond intervention, the Healthy Eating Index score for both parents and children increased.
The parents’ average rose to 61.4 (plus or minus 1.4), while the children’s average increased to 61.4 (plus or minus 2.2).
All participants also increased their component scores for protein foods.
Furthermore, they decreased their intake of empty calories. The scientists believe that the participants were replacing salty and processed snacks with almonds.

They noted that over the past 20 years, per-capita consumption of nuts and seeds decreased in children between the ages of 3 and 6 – while consumption of chips, pretzels and other savory snacks increased.
As a result, scientists were most interested in seeing the impact of adding almonds into young children’s diets.
Study author Alyssa Burns, a doctoral student in food science and human nutrition, said: “The habits you have when you are younger are carried into adulthood, so if a parent is able to incorporate almonds or different healthy snacks into a child’s diet, it’s more likely that the child will choose those snacks later on in life.”
The researchers also honed in on how easy or difficult it was to incorporate almonds into those children’s diet since it’s an age when food preferences are developed.
Miss Burns said: “Some of the challenges that we saw were that the kids were getting bored with the almonds, or they didn’t like the taste of the almond or almond butter.”
And so, the study suggests that parents incorporate almonds into their children’s diets in creative ways – such as adding them to familiar foods, such as oatmeal or sandwiches.
The study also found that such whole food approaches are important for a person’s health.
Miss Burns added: “Adding a variety of fruits, vegetables, and nuts to your diet can improve your overall diet quality.”

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Almonds are known worldwide, as one of the most delicious dry fruits. Asides being the delicious crunchy fruits that will leave you craving for more, they are also packed with wonderful benefits for the improvement of a healthier body. Almonds are rich with antioxidants, Vitamin E, healthy fats, and other important nutrients.

Interestingly, they can be used in different forms. Almond oil is very popular and can be applied on the skin or the hair. They can also be eaten as fruits. So far, they have been made into several amazing benefits that awe.

We’ll be sharing with you below, some of these benefit.

1. Reduces tanning

Exposure to sunlight or similar light sources can result to the darkening of skin, which is known as tanning. If a part of your skin seems tanned, you can definitely return it back to its original moisture and colour. Make a paste of almond oil, lemon juice, honey, and milk powder, and apply it on the surface for about 20-30 minutes. Repeat this at least twice a week till the moisture of your skin is returned.

2. Supports healthy brain function

Almonds are also known as one of the best foods that help in the development of the brain. They contain riboflavin and L-carnitine—two vital nutrients that affect neurological activity and prevents cognitive decline. Pregnant women are advised to take this, as it does not only improve their brain of the mother, but also gives the unborn child a well-developed and healthy brain. People in their old age are also advised to eat more of these nuts, since they are quite sensible to inflammations that can cause them dementia and Alzheimer’s disease.

3. Helps with weight loss

Almonds are very beneficial when it comes to weight loss. They contain healthy fats and dietary fiber, two nutrients that keeps the stomach full; thereby reducing cravings for more food. Almonds prolong the feeling of satisfaction and maintain the blood sugar level. Also, studies have shown that a larger percentage of those who eat almonds and other nuts, retain healthier body weight, compared to those who avoid them.

4. Treatment of dry skin

This is yet another amazing benefit of almonds. Sometimes, dead cells make our skin dry and scaly. With almond oil, these unwanted dead cells can be removed. You can just apply the oil on your face, and do so often. For a more effective result, mix one tablespoon almond powder with one egg white and one tablespoon lemon juice. Apply this mixture on your face, as a mask, and leave for about 20-30 minutes before washing off.

Conclusion

All being said, almonds are greatly beneficial for the health. The black almonds should, however, be avoided as much as possible, due to the presence of some acids in them that could be hazardous.

Additional benefits are that they help to reduce the risk of cancer, diabetes, obesity, cardiovascular disease, and many other unsaid benefits. The more you eat them, the more you become open to their various benefits.

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In reality, the reason you may have gained weight probably has more to do with what you are eating and how much you are eating rather than the time of day you are eating. Eating the right protein at night can help you build muscle while you sleep. Eating low-glycemic carbs at night can help control your blood sugar the next day and even help you regulate your appetite.

Some are not-so-guilty pleasures, some are great snacks to have after a light dinner and others make fantastic post-workout snacks.

1. Coconut-Mango Cream

Here is a simple dessert that uses frozen mango and coconut milk to make a dish your friends will rave about. To make it vegan, opt for a vegan protein powder like hemp, brown rice or pea.

• CALORIES: 171

2. No-Bake Honey Peanut Butter Cookies

These simple-to-make no-bake cookies contain the great flavor combination of peanut butter and chocolate, along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying.

Tip: To cut down on calories, you can make 16 half-size cookies instead.

• CALORIES: 238

3. Dark Chocolate

There is a big nutritional difference between your average convenience-store chocolate candy and cacao-rich dark chocolate. The dark chocolate lacks the high added sugar content of traditional chocolate and instead provides you an antioxidant punch that has been shown to lower blood pressure, improve insulin sensitivity, fight inflammation and improve your mood.

4. Slushy

Here’s a better, no-added-sugar version that contains branched chain amino acids (BCAAs), which can help decrease muscle soreness and stimulate muscle growth. Watch out for brain freeze!

• CALORIES: 36

5. Pistachios

Pistachios in the shell are an excellent nighttime snack because the shelling process requires some work, consequently slowing down how fast you can eat them. The slower you eat, the less you will consume. The combination of getting to eat more and having to eat them slower makes pistachios one of the best options. In addition, nuts come with a unique nutritional package because they contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats and plant sterols, all of which makes them highly nutritious as well as satisfying.

6. Chocolate Peanut Butter Cottage Cheese

The combination of chocolate and peanut butter is arguably one of the best flavors in existence. This simple snack combines those two great flavors along with a creamy texture from cottage cheese. In addition, it provides a high dose of casein protein. Casein is the slower-digesting milk protein and has been shown to boost recovery while you sleep when taken later at night.

• CALORIES: 313

7. Raspberry Greek Yogurt

With this simple recipe for frozen Greek yogurt pops, you can do much better; it’s a nutritional treat with minimal prep. Greek yogurt is regular yogurt’s nutritionally superior sibling, with typically double the protein and half the carbs per serving. To make frozen Greek yogurt pops, mash three-quarters of a cup of raspberries in two cups of 2% plain Greek yogurt. Portion this mixture into popsicle molds and place in the freezer for several hours until completely frozen.

8. Pumpkin Seeds

One serving of pumpkin seeds contains almost 50 percent of your recommended intake of magnesium. Magnesium is an essential mineral that is used in more than 300 reactions in your body. One key area that magnesium addresses is relaxation. Magnesium is a relaxant, and high-magnesium snacks are ideal for helping you unwind at night. And the slight saltiness of roasted pumpkin seeds curbs your salty-snack craving that is usually quelled with potato chips.

9. Warm Milk and Honey

Warm milk has long been used as a sleep aid, making it a good late-night snack choice if you have trouble dozing off at night.  Adding honey to your warm milk will slightly boost the sugar content of your snack. This extra sugar is easily digested and can stimulate hormones that drive the formation of serotonin, making your warm milk assist in your sleep efforts from a psychological and physiological perspective.

10. Frozen Blueberries

The cold sweetness of frozen blueberries is very refreshing at the end of the day. Frozen blueberries are packed with just as many high-powered antioxidants as their fresh counterparts because they are flash frozen at peak ripeness. Blueberries are one of the best foods that you can eat for your health. If your diet can afford the extra calories, adding two tablespoons of cream ups the richness and sweetness of the treat.

11. Almonds

In addition, people who ate almonds experienced greater improvements in their total cholesterol and triglycerides, two key cardiovascular disease risk factors. Almonds are also another food that is high in magnesium. One ounce of almonds can be snacked on raw, roasted or seasoned with your favorite spice like curry or chili powder.

12. Kale Chips

Kale chips give you that great salty crunch without the extra fat and calories you’d get with regular potato chips. Kale chips also provide vitamins K, A and C and the cancer-fighting phytochemicals called carotenoids. Kale chips taste best when they are freshly baked.

The prep time is so minimal that you can easily whip up a batch while you are making dinner to enjoy them later in the evening.

• CALORIES: 63