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- Issue no. 20: Almonds: A Fat Bomb or Secret Slimming Weapon?
Issue no. 20: Almonds: A Fat Bomb or Secret Slimming Weapon?
Paolo Lamparelli
January 30, 2024
Reading time: 3 minutes
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🍵Grab a cuppa and settle in, let's debunk diet myths and simplify nutrition science so you can make smarter food choices.
Today’s menu:
🐜 Are insects rich in fibre!?
🌰 Almonds: A Fat Bomb or Secret Slimming Weapon?
🧬 Chemical Chaos: Obesity's Hidden Toll
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🐜 Are insects rich in fibre!??
🐛 Insects anyone??
Who knew that insects and mushrooms are surprisingly rich in a specific type of fiber?
This fibre is called chitin and is found in their hard outer skeletons.
Unpalatable as it may sound, digesting a crunchy critter might be good for the metabolism,
New research in mice showed that digesting chitin activates the immune system and was linked to several positive outcomes, including less weight gain, reduced body fat, and even a resistance to obesity.
While chitin fibers are tough and difficult to digest, this very characteristic seems to be the key. Ingesting chitin triggers an immune response, which in turn tells stomach cells to ramp up production of specialized enzymes to break down these hard fibers.
Interestingly, the study also found that the mice who couldn't break down the fibers at all were the ones who gained the least amount of weight! This suggests that the body may adapt to digesting chitin over time, with the gut bacteria playing a role in this process.
🥊 Punchline
Whether it's through changes in gut bacteria or immune system activation, the fibers in the outer skeletons of insects seem to have surprising benefits for metabolism, as shown by this study in mice. While the exact mechanism is still being explored, it's clear that the advantages of insects go far beyond just their protein content.
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🌰 Almonds: A Fat Bomb or Secret Slimming Weapon?
🐿️ Don't ditch the almonds just yet!
When it comes to weight loss, nuts can get a bad reputation.
Their high fat content can often deters those looking to shed a few kilos.
But new research shows that you can enjoy almonds while losing weight and improving your heart health.
Participants on a calorie-restricted diet included 15% of their daily calories from almonds. Compared to those who only restricted calories, the almond group lost 7 kg more on average!
This impressive feat boils down to almonds' secret weapon: insoluble fiber.
Feel fuller, longer: Insoluble fiber bulks up in your stomach, keeping you feeling satiated and reducing cravings
Slow down the feast: This fiber also acts like a traffic jam for fat and carbs, slowing down their absorption and reducing calorie intake.
The almond-packed diets also showed improved blood cholesterol levels, a promising indicator for long-term heart health.
🥊 Punchline
Don't judge a food by its calorie count alone! Understanding how different components like fiber work within a food is key to unlocking its true health potential. Almonds may be high in fat and calories, but their high fiber content offsets those concerns, making them a smart addition to a balanced, weight-conscious diet
Know anyone who loves almonds?
Forward this email to them! Let me know how good they are doing!
⚖️ The right balance
Fat tissue is often considered a passive tissue solely reserved for storing extra pounds.
Recent research paints a different picture, revealing it as a incredibly complex and essential organ essential for hormone production, among other functions.
But here's the twist: chronic overeating can throw this delicate metabolic dance into chaos
New research found that obesity leads to inflammation inside fat tissue.
Studies suggest that a persistent calorie surplus leads to fat cell expansion and eventual death. This, in turn, sparks the immune system, triggering a clean-up operation fueled by specialized cells.
But the story doesn't end there.
The chemicals released by these immune cells can alter the remaining fat cells, affecting their functions and hormone production. This cascade of events culminates in a state of chronic low-grade inflammation within the fat tissues
Inflammation can contribute to poorer overall metabolic health in various ways, including insulin resistance, type 2 diabetes, and cardiovascular issues.
🥊 Punchline
Understanding how obesity triggers inflammation within fat tissue sheds light on its detrimental effects. It's a potent reminder of the importance of maintaining a healthy weight not just for aesthetics, but to safeguard our metabolic well-being.
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