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Replacing Unhealthy Foods With Nuts Could Slow Down The Dreaded ‘Middle-Age Spread’

By David Saunders, Health Editor | UPDATED: 08:28, 26 June 2020

A new study from Harvard University, has found that replacing unhealthy foods with nuts could slow down the dreaded ‘middle-age spread’.

This research tracked the eating habits of 300,000 people over two decades, and found that those who ate just half a portion (14g) of nuts every day gained less weight and were less likely to become obese.

Registered Dietitian, Juliette Kellow comments: “This research joins a whole host of research that supports the role of nuts, and in particular almonds, for weight management.

Almonds are a nutritious snack, providing plant protein and packed with healthy fats and fibre, that can be incorporated into any sensible eating plan. A handful (28g) of almonds gives you 6g of energising protein and 60% of your daily recommended amount of vitamin E!”

This new research looked at all nuts, but joins a body of research on the beneficial effect of almonds in particular, focusing on: 

Weight management: A study found that the caloric intakes and body weights of participants who ate 43g per day of almonds as a snack or as part of a meal (for 4 weeks) remained similar to those who did not did not eat almonds.

Belly-fat reduction & improved cholesterol: A further study found that a daily snack of 42g of almonds, instead of a high-carbohydrate snack with equal calories, as part of a cholesterol-lowering diet, helped reduce belly fat and significantly improved cholesterol levels.

Appetite control: A separate study found that a mid-morning snack of almonds (42g), compared to no snack, helped control appetite and resulted in reduced calorie intake for participants for lunch and dinner. Results suggest that, rather than skipping out on a snack, eating almonds as a mid-morning snack may curb hunger.

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