New Delhi, Nov 17 (FN Representative) A handful of almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. Snacking on healthy foods like almonds not only keeps us from munching on junk foods but also ensures that our body gets nutrition, as almonds are a source of 15 nutrients such as vitamin E, magnesium, protein, riboflavin, zinc. These are the observations made by the panelists during a session on “‘Prioritising mindful eating: the new mantra for holistic family health’, organized by Almond Board of California here on Thursday. The session featured well-known Odia Celebrity, Naina Dash Tiwari, as well as Ritika Samaddar, Regional Head, Dietetics, Max Healthcare – Delhi, and was moderated by RJ Shelee. Intake of calorie-dense foods like sweets and sugar-based foods is also a routine when it comes to certain delicacies or occasions.
Hence, mindful eating becomes even more necessary as it aids in gaining control over one’s eating habits,the panelists said while suggesting mindful eating which they said helps in maintaining an in-moment awareness while consuming food. Foods such as almonds have been a part of the Indian traditions and food habits for thousands of years now,and their health benefits have been widely quoted in Ayurveda, Unani and Siddha texts, they said. The panelists further said almonds, which are a source of protein and are high in dietary fiber, can help in maintaining blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels. Focusing on the significance of healthy eating, the panellists discussed the multiple lifestyle disorders like weight management, type-2 diabetes and heart health, and that making minor alterations like adding a handful of almonds as part of one’s daily routine can easily help in maintaining good health, and in staying fit consistently.
The panelists also urged families across the city to inculcate healthier eating habits and inspire other friends and extended family members to instil this change. Ritika Samaddar said, “Awareness of good food choices and snacking habits is key to leading a healthy lifestyle. She said studies suggest that intervention techniques that enhance mindful self-awareness improve well-being, including anxiety and depression, food cravings, and weight loss. Almond ingestion at mealtime reduces postprandial glycemia and chronic ingestion reduces hemoglobin A1c in individuals with well-controlled type 2 diabetes mellitus. The study conducted by the researchers at King’s College London also found that almond snacking led to improved heart rate variability in response to mental stress. Renowned Odia celebrity Naina Dash Tiwari said, “For the health of your family and yourself, one must be cognisant of the kind of lifestyle and eating habits that we practice at home. Any habit that does not add up to your health goals must be avoided and even better, be replaced by something healthy or nutritious. “I would recommend everyone to ensure eating a handful of almonds regularly so that even you are able to reap its several health benefits,” Naina said adding a handful of almonds every day can make a healthy difference to our lives.