Almonds & Hunger Control
- Rayki Goh, MSc
- May 9
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
ALMONDS
Almonds, often praised for their status as a superfood, offer essential nutrients that provide a myriad of health benefits. Scientifically speaking, almonds are rich in protein, fibre, and healthy monounsaturated fats, each playing a crucial role in promoting satiety and overall well being.
Starting with protein, almonds are an excellent source of this macronutrient, which is essential for numerous bodily functions. When you consume protein, your body takes longer to break it down compared to carbohydrates, leading to a prolonged feeling of fullness. This extended digestion period helps curb hunger pangs and reduces the likelihood of overeating later on.
Moreover, protein influences the regulation of hunger-related hormones, particularly ghrelin, often dubbed the 'hunger hormone.' By lowering ghrelin levels, protein-rich foods like almonds can effectively help in appetite suppression.
Fibre is another vital component of almonds, offering significant benefits for digestion and hunger management. Almonds are high in both soluble and insoluble fibres, which not only aid in digestion but also contribute to a sense of fullness. As fibre moves through the digestive tract, it absorbs water and expands, taking up more space in your stomach.
This expansion signals to your brain that you are full, thereby helping to control hunger and preventing excessive calorie intake. High-fibre foods like almonds are particularly recommended for those aiming to manage their weight, as they help control appetite without contributing significantly to calorie consumption.
The healthy fats in almonds, particularly monounsaturated fats, further enhance their ability to keep hunger at bay. Fats are the most calorie-dense macronutrient, providing a slow and steady release of energy. These fats take longer to digest, which prolongs the feeling of fullness after eating.
Additionally, fats stimulate the release of hormones in the digestive tract that communicate with your brain, signalling that you are satiated. This hormonal response, coupled with the calorie-dense nature of fats, makes almonds an ideal snack for sustained energy and hunger control.
Recognising how almonds benefit your diet reveals that they do more than just curb your hunger—they’re actually providing your body with natural nutrients. This combination of protein, fibre, and healthy fats means sustained energy and better overall health.
So, the next time you reach for a handful of almonds, remember that it’s not just a snack but a strategic boost to your well-being, thanks to the unique nutritional profile of these nuts.
Here are Some Scientific Facts on Almonds:
Protein Content: Almonds provide about 21.2 grams of protein per 100 grams, making them one of the highest protein sources among nuts. This protein aids in muscle repair, growth, and helps maintain satiety.
Fibre Content: A 28-gram serving (around 23 almonds) offers 3.5 grams of dietary fibre, which constitutes 14% of the recommended daily intake. This high fibre content supports digestive health and helps with appetite control.
Monounsaturated Fats: Almonds are high in monounsaturated fats, with 32 grams per 100 grams. These fats can lower bad cholesterol (LDL) levels while maintaining good cholesterol (HDL) levels, benefiting heart health.
Satiety Effect: Consuming almonds can decrease hunger and reduce the desire to eat later in the day, leading to an average reduction in calorie intake by about 72 calories per day.
Glycemic Index: Almonds have a low glycemic index (GI) of approximately 15, which means they minimally impact blood sugar levels. This makes them a good choice for maintaining stable energy levels throughout the day.
Antioxidant Properties: Almonds are a good source of vitamin E, providing 7.3 milligrams per 28-gram serving, or 49% of the recommended daily intake. Vitamin E acts as a powerful antioxidant, protecting cells from oxidative damage.
5 Popular Dishes You Can Prepare at Home:
Almond-Crusted Chicken – A delicious twist on classic chicken, where almond meal adds a crunchy and nutritious coating.
Almond Butter Energy Bites – A quick and easy snack combining almond butter, oats, and honey for a perfect energy boost.
Roasted Almond and Berry Salad – A refreshing salad with mixed greens, berries, and roasted almonds, topped with a light vinaigrette.
Almond-Coconut Granola – A homemade granola blend of almonds, coconut flakes, and oats, perfect for breakfast or snacking.
Almond and Herb Pesto – A vibrant pesto sauce made with almonds, fresh herbs, and Parmesan, perfect for pasta or as a dip.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
