Previous studies have found that consumers associate almonds with being heart healthy and nutritious. In line with these findings, almonds have become the nuts most frequently consumed as a snack in North America. Now, a recent study suggests that eating almonds mid-morning may lower the amount of food that you consume at lunch and dinner.
Participants in the study included 32 healthy women who ate their standard breakfast and then either no almonds, 28 grams of almonds, or 42 grams of almonds at mid-morning for three days. Each intervention period was followed by a two-week washout period, after which the women underwent a different intervention.
The researchers found that the more almonds the women ate at mid-morning, the less they ate at lunch and dinner. Almonds are micronutrient dense and have the highest protein and fiber content of all tree nuts. These factors may account for their ability to provide feelings of satiety.
Researchers from Leatherhead Food Research and the University of Sussex conducted the study. It was published in the September 2014 issue of the European Journal of Nutrition.
Previous studies have found that almonds may help maintain healthy cholesterol levels. Theyre also a great source of magnesium, manganese, and protein.
Almonds can easily be added to your daily diet as a mid-day snack, in breakfast cereal, or even sprinkled over a small serving of ice cream for dessert. Consider substituting a less healthy snack such as potato chips or cookies for a handful of almonds.
Colorectal cancer refers to cancer that develops in the colon or rectum. Most colorectal cancers are due to lifestyle factors and increasing age. A recent Harvard School of Public Health study suggests that calcium supplements or calcium-fortified non-dairy products may reduce the risk of developing colorectal cancer.
For their analysis, the researchers examined 15 studies that included 12,305 incidences of colorectal cancer. The participants in the studies had calcium intakes ranging from 250 to 1,900 mg/day and the studies lasted from 3.3 to 16 years.
The researchers found that every 300 mg of calcium from supplements was associated with a 9% reduced risk in developing colorectal cancer. Additionally, every 300 mg increase in total calcium was associated with an 8% reduced risk.
The study was published in the October 2014 issue of the International Journal of Cancer.
Calcium is best known for its effect on bone health, but previous studies suggest it can also help with weight loss, skin health, and reducing the risk of stroke. Some studies have even suggested that calcium intake is associated with increased longevity.
Calcium absorption decreases as we age, so it is especially important to make sure you are getting enough. Try adding more dairy products or start taking a high quality supplement if youre trying to increase your calcium intake.