Almonds Can Aid Weight Loss, Boost Heart Health, Despite High Fat Content
Akshay Naik 21 September 2023
Almonds are known for their health benefits as they are packed with protein and are rich in healthy fats. This has deterred many from consuming them for fear of gaining weight. But now, new research indicates that almonds can actually help you shed weight.
 
Published in the journal Obesity and conducted by researchers from the University of South Australia, this new study has found that consuming almonds promotes a sensation of fullness which, in turn, curbs hunger and promotes healthy weight management. Researchers have also found that consuming almonds also improves cardio-metabolic health.
 
Comparing the effects of energy restricted diets supplemented with Californian almonds or with carbohydrate-rich snacks, researchers found that both diets successfully reduced body weight by about 7kg. Dr Sharayah Carter, the lead researcher on the study, says that the results demonstrate how nuts can support a healthy diet for weight management and cardio-metabolic health. 
 
Funded by the Almond Board of California, the study had 106 participants who completed a nine-month eating programme. This programme included a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance. In both phases, 15% of participants’ energy intake comprised unsalted whole almonds with skins (for the nut diet) or 15% carbohydrate-rich snacks - such as rice crackers or baked cereal bars (for the nut-free diet).
 
“Nuts contain unsaturated fats or healthy fats, which can improve blood cholesterol levels, ease inflammation and contribute to a healthy heart. In this study we examined the effects of an almond-supplemented diet with a nut-free diet to identify any influence on weight and cardio-metabolic outcomes. Both the nut and nut tree diets resulted in approximately 9.3% reduction in body weight over the trial,” explained Dr Carter.
 
“Yet the almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardio-metabolic health in the longer term. Additionally, nuts have the added benefit of making you feel fuller for longer, which is always a pro when you’re trying to manage your weight,” she added. 
 
While other studies in the past have shown benefits of incorporating almonds into an energy-restricted diet for weight loss and weight loss maintenance, this is the largest study to date to do so. The findings of this study provide further evidence that dieticians and nutritionists can recommend almonds as part of a balanced weight loss diet. 
 
Future studies would, possibly, consider the dose of almonds and effects in populations with elevated cardio-metabolic risk factors. 
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