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A Handful of Almonds for Mindful Eating and Prioritizing Family Health


Lucknow, 23rd February 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 well-known Former Asian Games Player, Taruka Srivastav, as well as Neha Ranglani, Integrative Nutritionist and Health Coach, and was moderated by RJ Samreen.

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 a holistic health.

Former Asian Games Player, Taruka Srivastav said, “Eating mindfully is the key to unlocking a happy and healthy life. Incorporating almonds into our daily diet is a small step towards a big change. Almonds are not just a delicious snack, but also a natural source of 15 nutrients including Zinc, folate, iron, vitamin E, magnesium, protein, etc., and offer a host of benefits to support heart health3, skin health4 and weight management5,6 in addition to helping manage blood sugar.7 Everyone in my family,  makes sure to keep a small tin of almonds in their handbags as they are convenient to store and carry. The reason why my family and I prefer to eat almonds regularly is because almonds are known to have satiating properties and keep us full for a long time. Moreover, during my days of sports, I always used to consume a handful of almonds, as they resulted in increased leg-back strength, decreased muscle damage during recovery, and reduced fatigue and tension. From providing a source of energy for our busy days to keeping our hearts healthy, almonds are the perfect food for a family to lead a healthy lifestyle. 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.8 A study conducted by the researchers at King’s College London found that almond snacking led to improved heart rate variability in response to mental stress. My top recommendation for mindful snacking is to include nutrient-rich foods like almonds, a variety of fruits, and vegetables. 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. In fact, researchers have found that consumption of almonds are beneficial for the gut as they help in increasing the butyrate levels in human body. Almonds are a source of fiber which is metabolized by the gut microbes to form butyrate. This directly benefits the gut and promotes gut health. Almonds being rich in protein and high in dietary fibre, make a great snack for families. 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 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 everyday, can make a healthy difference to our lives

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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


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4 Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. 2019. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytotherapy Research. Dec;33(12):3212-3217.


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6 Tan, S.-Y., R.D. Mattes. 2013. Appetitive, dietary and health effects of almonds consumed with meals or as snacks. Eur. J. Clin. Nutr. 67:1205-1214. 


Gulati S, Misra A, Pandey RM. Effect of Almond Supplementation on Glycemia and Cardiovascular Risk Factors in Asian Indians in North India with Type 2 Diabetes Mellitus: A 24-Week Study. Metab Syndr Relat Disord. 2017 Mar;15(2):98-105.

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