A recent study found that consuming just 1.5 ounces or 43 grams of almonds a day are a great way to keep your hunger pangs in check. The unpretentious nut is extremely low on calories with ten almonds accounting for just 78 calories. Other than that they’re packed with useful nutrients like Vitamin E and mono-saturated fat (‘good’ fat) that gives you a boost without adding any extra pounds. Here are some other health benefits of almonds:

They are great for diabetics

Being home to the largest diabetic population in the world, Indians must realise the importance of including almonds in their diet. ‘Eating almonds has a positive effect on reducing low density cholesterol (cholesterol which blocks the arteries) and also improves insulin sensitivity; so it does help in pushing diabetes away. It is a healthy source of fibre, protein and calories and has been found to have a positive effect in reducing bad cholesterol and improved insulin sensitivity.’ Dr Ritesh Gupta, head of clinical operation at Fortis C-Doc Hospital told IANS.

They can be a great snack to have before hitting the gym

It doesn’t make much sense to do heavy workouts in gym, if you are not going to watch your diet. A handful of almonds is considered a great pre-workout snack as they contain 15 essential nutrients.

They are an excellent early morning energy booster

Start your day morning with 10 pieces of almonds (soaked overnight). The almonds are a rich source of antioxidants, proteins and essential fats and help in maintaining cholesterol levels.

They boost your immunity

A lack of vitamin E can affect the immune system’s ability to fight infections. Chew on a handful of almonds which are rich in vitamin E; this will keep your immune system running in smooth order. So remember to stock up on almonds the next time you go to the market.