The effect snacking on almonds has on weight.

"A study published in the International Journal of Obesity looked at the effect snacking on almonds has on weight.


Researchers divided 65 obese adults into two groups. One group was given a low-calorie diet where 18 percent of the calories came from fat. The other group was given an almond enriched diet. Thirty-nine percent of their calories came from the almond's fat.

Both groups ate an identical number of calories and amount of protein.

After 6 months the group fed the almonds experienced a 62 percent greater reduction in body mass index, a 50 percent greater reduction in waist size, and a 56 percent greater reduction in body fat. Of course these results were measured against the non- almond eating group.

Almonds are loaded with healthy monounsaturated fat. This type of fat absorbs vitamins, keeps LDL levels low, regulates insulin, and reduces inflammation.

And as opposed to the carbohydrates present in snack foods, monounsaturated fat doesn't give you an insulin spike. Your body converts carbohydrates into blood sugar which is then changed into glycogen. This glycogen is stored in your liver and muscles.

But when your liver and muscles have reached maximum storage capacity, any excess is stored as fat. Your blood sugar becomes low and you feel hungry. That's when most of us reach for high-carb snack and junk foods. It becomes a vicious circle.

A study was published in the Journal of the American College of Nutrition where participants were pre-diabetic. Researchers had them consume 20 percent of their total calories from almonds.

At the end of the 16-week study period, study participants had a significant improvement in LDL cholesterol levels and measures of insulin sensitivity.

Instead of reaching for snack foods in your favorite vending machine, buy organically grown almonds instead. "

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