NUTS ARE HIGH IN FAT, SO THEY DON’T PROMOTE WEIGHT LOSS. Right? Think again: Recent research from Australia indicates you can enjoy almonds and lose weight. Today, I offer a snack attack: How almonds are the crunchy path to a leaner you. We will explore the relationship between almonds, weight, and more.
Finding the right snacks can be a game-changer in weight loss. The humble almond is one unsung hero in this quest for a leaner you.
I think almonds are deliciously crunchy. They boast various health benefits, making them an ideal snack for those looking to shed a few pounds.
This essay will explore how almonds contribute to weight loss and overall well-being.
Almonds — A Nutrient Powerhouse
Almonds pack a nutritional punch that goes beyond their satisfying crunch.
Here are some benefits of almond consumption:
- Almonds contain essential nutrients such as vitamin E, magnesium, and fiber. Vitamin E is a potent antioxidant, protecting your cells from damage, while magnesium plays a crucial role in metabolic processes.
- Almonds have fiber, which can aid in digestion. Fiber also promotes a feeling of fullness, curbing unnecessary snacking.
- Almonds have phytosterols, substances that can improve cholesterol.
Almonds Provide a Protein Boost
Almonds are also a fantastic source of plant-based protein, making them an excellent choice for me or those with a vegetarian or vegan lifestyle.
I love that just 30 grams of almonds contain six grams of protein to help my bodybuilding journey.
Alternatively, I use almond butter or almond flour, each containing about six grams of protein per 30-gram serving.
Almonds, Vitamin E, Calcium, and Riboflavin
While nuts are generally a great plant protein source, not all are created equal.
Almonds are the tree nut with the most vitamin E, with 7.7 milligrams (mg) in every 30-gram serving.
In addition, a serving of almonds has 80 mg of calcium and 0.3 mg of riboflavin.
Have I convinced you of almonds’ benefits yet?
Almonds and Fiber
I cannot talk about almonds without mentioning fiber. These nuts have both soluble and insoluble fiber.
Insoluble fiber can add bulk to your diet (helping keep things moving in your gut).
Soluble fiber can help lower LDL (bad) cholesterol and control blood sugar levels. Eat 30 grams of almonds, and you get the following:
- Fiber (4 grams)
- Plant protein (6 grams)
- Healthy fats
And you don’t have to eat the almond’s skin to get some fiber. Blanched (no skin) almonds still have 3 grams of the substance.
Weight Loss
Protein is a key player in weight loss; it helps control appetite and maintains lean muscle mass.
As I train for a 2024 bodybuilding competition, I don’t mind that the nuts add a bit of protein to my diet.
Including almonds in your diet can contribute to a feeling of fullness, reducing the likelihood of overeating.
The few trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted.
Almonds and Weight Loss — A New Study
In the largest study of its kind, scientists discovered that including almonds in an energy-restricted diet helped people lose weight and improved their cardiometabolic health.
The subjects were 25 to 65 and overweight or obese.
Participants consumed either an energy-restricted diet with almonds versus carbohydrate-rich snacks (such as rice crackers or baked cereal bars). Researchers then followed them with six months of weight maintenance.
Here are the findings:
Examining the effects of energy-restricted diets supplemented with Californian almonds or carbohydrate-rich snacks, researchers found that both diets reduced body weight by about 7 kilograms.
Measures related to cardiovascular health also improved with both dietary approaches.
My Take — Snack Attack: How Almonds are the Crunchy Path to a Leaner You
These findings provide additional evidence that dietitians and nutritionists can recommend almonds as part of a balanced weight-loss diet.
However, please note this potential study bias:
The Almond Board of California funded the study.
In my quest to stay lean, I incorporate nuts into my daily diet. Of course, moderation is key, and almonds are only a part of a well-balanced diet.
I keep nuts within arm’s reach in my office. When I am tempted to reach for a snack, I embrace the nutty goodness of nuts, such as almonds.
Do you consume nuts?
Thank you for reading “Almonds and Weight.”
