Food, the main source of energy
To move, work, reflect, think, laugh and even digest, our body needs energy. “Expressed in the form of calories, our food is the main source of energy our bodies need to function on a daily basis,” explains Dr. Laurence Plumey, nutritionist and hospital doctor. More precisely, “an active woman needs to consume from 1,800 to 2,000 kcal every day and an active man from 2,300 to 2,500 kcal”.
Not all foods release the same amount of energy
Foods give us energy on a daily basis, but not all in the same way. As Dr. Plumey explains. “Some foods such as sugar release energy very quickly when consumed, which can be useful during intense exertion as well as some sporting activities, but less so in a more sedentary lifestyle. Other types of foods have a slower, longer-lasting release of energy that helps avoid fatigue and prolong the feeling of fullness. “
The example of almonds: sustained release energy
Foods that contain plant-based proteins, high in good fats (omega-9 fatty acids) and fiber, take longer to metabolize, resulting in a slower and longer-lasting release of energy.
“In this sense, almonds have an ideal composition as they contain 6 g of protein, 4 g of fiber and are rich in unsaturated fats. Consuming them also helps regulate blood sugar and promote lower calorie consumption during the rest of the day. They are therefore interesting to consume during a meal or snack, in the morning or in the afternoon. explains Dr. Plumey.
And these findings are based on a new study of 100 adults between the ages of 18 and 65. The latter had to consume either an almond-based snack or a biscuit-based one with the same number of calories. Their blood glucose was measured at the beginning, then, after the snack, every 15-30 minutes.
Results, the glycemic response was lower in participants who consumed almonds and consumed about 150 fewer calories (on average) during the rest of the day which, maintained over time, could represent a weight loss of about half a kilo per month. .
How to incorporate almonds into your diet?
Natural and unprocessed product, this oilseed is easy to transport and therefore to consume. All you need is a handful, around 30g, to enjoy the nutritional benefits. For those concerned about possible weight gain, a study published in the European Journal of Clinical Nutrition found that consuming 42g of lightly salted dry roasted almonds every day causes feelings of hunger, less without weight gain.
“For them to be effective, almonds should ideally be consumed at a rate of 30g per day, the equivalent of 23 almonds,” advises Dr Laurence Plumey.
“You can eat them all together or several times: for breakfast, with ricotta and sliced fruit, in the morning when breakfast was insufficient, as a dessert for lunch or dinner with a fruit salad or as an afternoon snack. They are therefore ideal for calming cravings in the afternoon. and satiate for a long time until dinner. “