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Blog Nutrition Meal Ideas Almonds For Weight Loss: What Does Science Say?

Almonds For Weight Loss: What Does Science Say?

almonds for weight loss

Almonds deserve credit for being tiny superfoods. According to most food experts, they are packed with loads of nutrients and are among the healthiest of food choices. They are the star of the nut show, and perhaps this is why there is a National Almond Day. One of the most significant benefits of these superfoods is weight loss. We all know how hard and draining weight loss can become. With that in mind, consuming such a superfood can help quicken results. But how do they work? This read will discuss how almonds promote weight loss, their health benefits, and the recommended servings and time to have almonds for weight loss. Let us get started.

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What Are Almonds?

Although they are classified as nuts, almonds are the edible seeds of the almond tree. They come in different sizes, shapes, and colors, explaining the different varieties (10). They are perfect foods with a string of health benefits

Nutritional Information Of Almonds

The nutritional information of these nuts varies depending on the serving. A one-ounce serving (about 28.4 g) has the following nutrients (7):

  • Calories- 164
  • Carbohydrates- 6.1 g (1.2 g is sugar)
  • Fat- 14.2 g (12.4 g is unsaturated)
  • Protein- 6 g

You must understand the nutritional serving of your almond servings to determine the level of the nutrient you are consuming. For example, you need to know the carbohydrate, fiber, and protein serving in almonds because they profoundly impact weight. 

Similarly, it would help to watch out for the nutritional labels of foods containing almonds like almond milk, butter, or flour. They have nutrients with a % Daily Value (%DV), which contributes to daily nutrient consumption. %DV refers to the percentage of the Daily Value of each nutrient you acquire from a food serving.

Read More: Macadamia Nuts Facts, Calories, Health Benefits And Side Effects

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What Are The Health Benefits Of Almonds For Weight Loss?

There are several benefits of eating almonds for weight loss. Researchers have associated almonds consumption with (7):

  • Reduced Cholesterol Levels

Almonds have high-fat levels, but they are in unsaturated form (7). One ounce of almonds (28.4 g) has been found to contain 12.4 grams of unsaturated fat and no cholesterol (7). Unsaturated fat is beneficial to your health because it has been linked to a reduced risk of low-density lipoprotein (LDL) or “bad” cholesterol (7).

Too much LDL cholesterol in your body makes fats and other dangerous substances build up in the inner parts of your arteries, creating plaque (6). Plaque makes your arteries clog and narrow, which in turn restricts blood flow.

The decreased blood flow is associated with angina or chest pain, shortness of breath, and signs and symptoms of coronary artery disease (3). In addition, when plaque builds entirely in your arteries, causing a complete blockage, you may suffer from a heart attack (3).

One of the most common myths about cholesterol is that only obese and overweight individuals have high cholesterol levels. However, that is not the case. According to the American Heart Association, individuals of any age and body shape can have high cholesterol levels (6).

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  • Blood Sugar Levels Control

Scientific evidence also suggests that eating almonds can help with managing blood sugar levels. For example, an individual with type 2 diabetes also happens to have low magnesium levels. Magnesium deficiency makes it difficult to control blood sugar levels and has been linked to insulin resistance (7).

Insulin resistance occurs when you have excess glucose in your blood that reduces your cells’ ability to absorb and use blood sugar for energy (8). It does not have any present symptoms until you develop diabetes (8).

Insulin resistance threatens your health in several ways. First and foremost, it makes you produce more insulin, which causes high blood pressure, increased hunger, and weight gain (8). Luckily, eating almonds can help manage your blood sugar levels and reduce the risk of insulin resistance and associated weight gain.

  • Increased Vitamin E Levels

Almonds have been found to contain high levels of vitamin E (7). One almond ounce (28.4 grams) provides 7.27 mg of this vitamin (7). Vitamin E is a fat-soluble vitamin that your body requires to perform several functions.

Some of these include reducing cancer risk due to its antioxidant properties and helping with gene expression, immune functioning and cell signaling (9). Research also shows that vitamin E can help prevent or treat cancer, coronary heart disease, and eye problems (9).

As mentioned earlier, vitamin E is a fat-soluble vitamin. Most people who do not get enough of it from foods are advised to take vitamin E supplements. Having too much of these can make you build up fat, leading to weight gain and other complications (9).

Eating almonds for weight loss reduces weight gain caused in this manner by providing you with half of your vitamin E requirements (7). The amount is enough to keep you away from supplements, hence evading their related weight gain.

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  • Improved Heart Health

Almonds contain heart-healthy monounsaturated fats and lipids that have benefited your heart in several heart ways. According to Medical News Today research, almonds were found to have antioxidants that reduced blood pressure and improved blood flow (7).

High blood pressure can damage your arteries by making them less elastic, leading to reduced blood flow and oxygen to the heart. As a result, you have an increased risk of chest pain (angina), heart failure, heart attacks, and heart disease (5).

According to WebMD, scientific evidence recommends but does not prove that eating 1.5 ounces of almonds daily can reduce heart disease risk. This is because it is low in cholesterol and saturated fat (1). Epidemiological studies show that eating roughly one ounce of almonds daily, overtime reduces your heart disease risk by 30% (1).

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  • Bone Health

Medical News Today also reveals that eating almonds can boost bone health due to their high content of nutrients that contribute to bone health. These are nutrients like copper, calcium, manganese, magnesium, zinc, protein, and vitamin K (7).

Bone health is important because, most importantly, it makes our bones strong to support our daily movements. Additionally, strong bones improve balance and protect our brain, heart, and other organs from injury. It also reduces the risk of falls and diseases like osteoporosis.

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  • Better Weight Control

And finally, the most important benefit for most dieters: weight management. You might have seen the debate on walnuts or almonds for weight loss. It has been ongoing for the longest time now because dieters cannot help but question which are the best nuts for weight loss.

Finally, researchers have found almonds to be the winners of this debate thanks to their effectiveness in weight loss. They are believed to promote weight loss since they have low carbs and high levels of healthy fats, protein, and fiber (7). In addition, high protein levels help encourage weight loss by increasing satiety.

Increased satiety significantly reduces your eating patterns and behavior, helping you create and maintain a calorie deficit for weight loss. Healthy fats, on the other hand, promote weight loss by controlling your appetite. Even so, it would help if you still consumed these fats in moderation to avoid a calorie surplus.

Fiber is one of the essential nutrients for weight loss. It increases feelings of fullness, making you eat less food. This leads to weight loss because you consume fewer calories, and weight loss is all about consuming fewer calories than your body is burning.

As mentioned earlier, there are different varieties of almonds based on their differences in shape, size, and color. Well, all types result in weight loss. However, if you need to find the best almonds for weight loss, be sure to talk to your nutritionist.

They have better insight based on what different studies say about different almond types and weight loss. So, again, let your nutritionist know if you need to make dietary changes, such as trying a different variety.

Read More: Things To Do Instead Of Eating When You’re Bored, Sad, Or Stressed

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Evidence For Weight Loss

Several studies have been conducted over time to help determine the benefits of eating almonds for weight loss. Some studies have even gone to the extent of comparing and contrasting the effectiveness of almonds for weight loss with other foods.

  • Study 1

A 2003 study was conducted to evaluate the effect of an almond-enriched (high monounsaturated fat, MUFA) diet on weight loss in contrast to a high carbohydrate diet. In addition, the study assessed the impact of the two diets on metabolic variables, body composition, and other anthropometric factors (2).

The participants for this study were overweight and obese adults. After conducting their investigation, the researchers discovered that all participants had shed pounds. However, those following the almond enriched diet had significantly lost weight (2).

So, the study concluded that an almond-enriched diet could reduce metabolic syndrome abnormalities and lead to sustained and more significant weight reduction in the long run (2).

  • Study 2

Another study was conducted to determine how eating raw almonds helps with appetite control and satiety. In the 2019 study, researchers compared these effects when almonds are consumed as a mid-morning snack (4).

So, the researchers used 42 female participants and gave them a fixed breakfast, followed by this mid-morning snack. After the study analysis, researchers discovered that most participants reported a lower hunger drive after consuming their almonds mid-morning snack (4).

Additionally, the researchers discovered that almonds suppressed hedonic preferences or implicit wanting for high-fat foods due to a higher satiety quotient (4). So, in conclusion, the researchers perceived almonds to be effective in weight management by controlling appetite compared to other energy matching snacks (4).

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How To Consume Almonds For Weight Loss

Thanks to the versatility of these nuts, there are so many ways to have them. However, if you want to lose weight and reap the associated health benefits, food experts suggest you try the following options (10):

  • Almond Milk. Almonds are used to make almond milk, which is one of the best dairy alternatives. Since this milk is not obtained from animals, it has no cholesterol and has fewer calories (10). You can choose to drink it straight, in your coffee, or with your cereal.
  • Almond Butter. Almonds are also used to make weight loss-friendly almond butter. You can use this butter as you use peanut butter. So, you can have it on a sandwich with apple slices or celery sticks or stir it in your oatmeal.
  • Almond Flour. Almond flour is made from almonds, and it is one of the best grain and gluten-free flour. You can use it to make pancakes, scones, pasta, biscuits, gluten-free cookies, and many more items.
  • As They Are. Another excellent option to have almonds is as they are. They make great snack options if you have them raw, roasted, or sprouted. Unlike potato chips, almonds are healthier snack options with low calories, making them effective for weight loss.
  • Green Smoothie. You already know that green smoothies are among the healthiest weight loss smoothies. It is prepared from healthy vegetables, a bunch of fruits, seeds, and nuts. Adding almonds to your green smoothie transforms this healthy drink into a weight loss monster beverage.
  • In Various Foods. Of course, you can add or use almonds to prepare various meals. Luckily, there is no shortage of almond recipes online, meaning you will not struggle to determine creative ways to have these nuts. You will find them in savory, spicy, sweet, or baked recipes. It now comes down to your preferences.

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See also  Volume Eating: How To Stay Full On Fewer Calories
best time to eat almonds for weight loss
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What Is The Best Time To Eat Almonds For Weight Loss?

The time you eat these nuts matters as much as their servings. Most food experts suggest having almonds in the morning to help you lose weight effectively. It might explain why participants had almonds as a mid-morning snack in one of the studies we evaluated earlier.

However, you are not limited to having almonds only as a mid-morning snack. As discussed above, you can also have them in your oatmeal, smoothies, or in your coffee using almond milk.

What Is The Best Serving Of Almonds For Weight Loss?

There are many questions and searches online about the healthy serving size of almonds. As we all know, you need to consume a healthy amount that keeps you within your daily calorie requirements. In most particular studies, participants consume 1 ounce of almonds.

Likewise, most health and nutrition websites use 1 ounce as their standard almond serving. So, it is safe to say that you need to consume one ounce of almonds every day.

The Bottom Line

What are the benefits of having almonds for weight loss? There are several. They include better heart and bone health, reduced cholesterol and high blood pressure, and increased vitamin E levels. You can have almonds in different ways, and all guarantee weight loss due to their high fiber, healthy fats, and protein content.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Almonds May Help in Weight Loss (2003, webmd.com)
  2. Almonds vs complex carbohydrates in a weight reduction program (2003, pubmed.ncbi.nlm.nih.gov)
  3. Coronary artery disease (2020, mayoclinic.org)
  4. Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions (2019, ncbi.nlm.nih.gov)
  5. High Blood Pressure Symptoms and Causes (2021, cdc.gov)
  6. Take Action. Live Healthy! (2020, American Heart Association)
  7. The health benefits of almonds (2019, medicalnewstoday.com)
  8. What to know about insulin resistance (2019, medicalnewstoday.com)
  9. What to know about vitamin E (2021, medicalnewstoday.com)
  10. Why Are Almonds Good for Me? (2021, webmd.com)
R. Mogeni

Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim.
Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.

J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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