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A Handful of Almonds for Mindful Eating and Prioritizing Family Health


Jaipur, 15th March 2023: With an aim to educate consumers on the importance of mindful eating, Almond Board of California, today, hosted a session around ‘Prioritising mindful eating: the new mantra for holistic family health’. The discussion focused on the importance of eating healthy foods to ensure holistic health for our families and us. The session featured a well-known Celebrity fitness Trainer and Diet Expert, Soumya Luhadia, as well as Neha Ranglani, Integrative Nutritionist and Health Coach, and was moderated by RJ Shivangi.

In the fast-paced lifestyle we live in, we often see people binge eating sometimes due to work stress, sometimes due to the way consumption patterns have been since ages, and sometimes it is just habitual. 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. Mindful eating 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. However, a lesser-known fact of almonds is that a handful of almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals1. 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, etc.

Speaking about the benefits of regular almond consumption, the panellists spoke about how 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.2 Nutrients like zinc, folate and iron, that are present in almonds and other foods, contribute to normal functioning of the immune system.  Focusing on the significance of healthy eating, the panellists discussed the multiple lifestyle disorders like gut health, 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. Through the session, the panellists also urged families across the city to inculcate healthier eating habits and inspire other friends and extended family members to instil this change. During the discussion, both panellists also shared anecdotes from their personal lives, how they also consume almonds through festive almond dessert recipes, as well as suggestions for dietary and lifestyle adjustments that families can make towards holistic health.

Celebrity fitness Trainer, Diet Expert, and Weight Management Specialist, Soumya Luhadia, said, “Living in a fast-paced world it is important for us to focus on our health, now more than ever. It is crucial for us to adapt to healthy habits to lead a healthy lifestyle. Unhealthy snacks may affect our energy levels and emotional state, preventing us from feeling and doing the best we can. I personally like to feed my body with nutrient-dense foods and getting enough protein to support my workouts. Nutrition is a key factor in achieving health and fitness goals. Eating a handful of 23 almonds daily to ups your nutrition level.3I always consume a handful of almonds, as my pre- and post-workout snacks, they are known to increase leg-back strength, decreased muscle damage during recovery, and reduced fatigue and tension. According to a recent study eating almonds daily has been found to support metabolic recovery following strenuous exercise by increasing beneficial fat by 69 per cent.4 Almonds also provide healthy fats, protein and fibre, all of which can help promote feelings of fullness which can also help in keeping your cravings under control.5 Furthermore, almonds are the perfect food for a family to lead a healthy lifestyle, from providing a source of energy for our busy days to keeping our hearts healthy.6 Let's make mindful eating and healthy snacking a priority in our daily lives, for a happier and healthier family!”

Neha Ranglani, Integrative Nutritionist and Health Coach said, “Awareness of good food choices and snacking habits is key to leading a healthy lifestyle. Studies suggest that intervention techniques that enhance mindful self-awareness improve well-being, including anxiety and depression, eating disorders, food cravings, and weight loss.7 According to a new study8, eating almonds daily for 12 weeks reduced insulin resistance, improved pancreatic function, and helped control blood glucose levels. What’s more, the almond treatment group achieved significant reductions in body weight, body mass index (BMI), and waist circumference over the intervention period and lowered their total cholesterol. Almonds are a source of nutrients such as protein, vitamin E, magnesium, riboflavin, zinc etc., and are known to provide energy through good fats, which makes them a healthy yet tasty treat. Plus, their versatility in recipes means they can be included in a variety of meals and snacks, making it easy for families to prioritize their health.”

Although habits are hard to break, modifying dietary habits and making corrective lifestyle adjustments is one of the best ways for families to ensure holistic health in the long term. Besides feeling lighter and more energetic, a healthy lifestyle sustained over time will also help in reducing the risk of chronic and lifestyle diseases, which are on the rise in India.  Small dietary and lifestyle changes like incorporating nutritious foods such as a handful of almonds every day, can make a healthy difference to our lives.

1 Hull S, Re R, Chambers L, Echaniz A, Wickham SJ. A mid-morning snack generates satiety and appropriate adjustment of subsequent food intake in healthy women. European Journal of Clinical Nutrition 2014; DOI 10.1007/s00394-014-0759-z.

Cassady, B.A., J.H. Hollis, A.D. Fulford, R.V. Considine, R.D. Mattes. 2009. Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response. Am. J. Clin. Nutr. 89:794-800.

Mori AM, Considine RV, Mattes, RD. 2011. Acute and second-meal effects of almond form in impaired glucose tolerant adults: a randomized crossover trial.  Nutr Metab. 2011 Jan 28;8(1):6.

Tan YT, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomised, controlled trial. Eur J Clin Nutr 2013; 67:1205-14


2 Li, S.-C., Y.-H. Liu, W.-H. Chang, C.-M. Chen, C.-Y. O. Chen, J.-F. Liu. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes. Metabolism 2011; 60(4): 474-9

Cohen AE, Johnston CS. Almond ingestion at mealtime reduces postprandial glycemia and chronic ingestion reduces hemoglobin A1c in individuals with well-controlled type 2 diabetes mellitus. Metabolism 2011; 60(9): 1312-1317

Mori AM, Considine RV, Mattes, RD. 2011. Acute and second-meal effects of almond form in impaired glucose tolerant adults: a randomized crossover trial. Nutrition and Metabolism


3 Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. American Journal of Clinical Nutrition. 2012;96(2):296-301. (In a recent study, researchers used a method different than the traditional way to measure the calories in almonds and found they have about 20% fewer calories than originally thought.)


4 Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldermariam, M. M., & Zhang, Q. (2023).

Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in

Nutrition. DOI: 10.3389/fnut.2022.1042719


5 Tan YT, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomised, controlled trial. European Journal of Clinical Nutrition. 2013; 67:1205-14

6 VitaDikariyanto, Leanne Smith, Lucy Francis, May Robertson, Eslem Kusaslan, Molly O'Callaghan-Latham, Camille Palanche, Maria D'Annibale, Dimitra Christodoulou, Nicolas Basty, Brandon Whitcher, Haris Shuaib, Geoffrey Charles-Edwards, Philip J Chowienczyk, Peter R Ellis, Sarah E Berry, Wendy L Hall, Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomized controlled trial, The American Journal of Clinical Nutrition, nqaa100,


8 Gayathri, R., Abirami, K., Kalpana, N., Manasa, V. S., Sudha, V., Shobana, S., Jeevan, R. G., Kavitha, V., Parkavi, K., Anjana, R. M., Unnikrishnan, R., Gokulakrishnan, K., Beatrice, D. A., Krishnaswamy, K., Pradeepa, R., Mattes, R., Salas-Salvado, J., Willett, W., & Mohan, V. (2023). Effect of almond consumption on insulin sensitivity and serum lipids among Asian Indian adults with overweight and obesity—A randomized controlled trial. Frontiers in Nutrition. DOI: 10.3389/fnut.2022.1055923

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