When it comes to smart snacking, most people’s first choice is typically almonds. These nuts are well-known for their capacity to promote heart health and provide you with long-lasting energy because of their abundance of minerals, protein, and good fats. Can almonds, however, actually hasten weight loss? To determine whether they merit a place on our plates and weight loss diet, we split open this nut with special advice from our specialist, Pooja Singh, dietician at ShardaCare, Health City-Noida.
Almonds' Nutritious Potential
One ounce, or around 23 nuts, is packed with healthy nutrients, according to scientists at the University of Rochester Medical Center. To show how this snack might improve your health, here are the precise nutritional values:
- 160–170 calories
- Six grams of protein
- Fourteen grams of fat, mostly monounsaturated
- 3.5 grams of fiber
- Antioxidants, calcium, magnesium, and vitamin E
Because of their high nutritional value, almonds are a healthy snack that can help you feel fuller for longer and consume less calories overall each day. The tale does not stop there, though.
What Is the Scientific Evidence for Almonds and Weight Loss?
You might be surprised by the results of several research that have looked into the relationship between almonds and weight control.
1. Better Control over Appetite and Satiety
People who regularly ate almonds reported feeling less hungry and having better control over their appetite, according to a study published in the journal Appetite. This is most likely due to the way that fiber, protein, and healthy fats work together to slow down digestion and promote feelings of fullness.
2. Enhanced Metabolism and Reduced Body Fat
People who eat almonds as part of their calorie-restricted diet lost more stomach fat than those who eat muffins with the same number of calories but more carbohydrates, according to another study published in The Journal of the American Heart Association. This suggests that almonds may influence where, rather than how much, your body stores fat.
3. Not Every Calorie Matters
According to other research, the body may not be able to absorb all of the calories in almonds. According to a USDA study, almonds can offer about 20% fewer useful calories than they once did because of their dense cell structure, which makes it difficult for some fats to be digested.
Professional Advice on Using Almonds to Reduce Weight
Almonds can be a helpful part of a well-balanced, weight-conscious diet, but they are not a miracle drug. Some of the top ways to benefit were highlighted by experts:
Keep portion amounts in check: Pooja says that one ounce, or roughly a little handful, is enough. This is primarily due to the fact that nuts quickly accumulate calories.
Choose raw or dry-roasted: Pooja advised avoiding salty or sugary varieties to reduce sodium or added sugars.
Make strategic use of them: Add almonds to Greek yogurt, cereal, or salads for a three-for-one protein, fiber, and fat boost.
Mindfully snack: Our mothers and grandmothers have always advised us to chew our food thoroughly, and they are correct. Slowly chewing almonds will increase satiety and prolong feelings of fullness.
Bottomline
Almonds can help you lose weight, but not because they burn fat. Instead, they fill you up, may reduce abdominal fat, and have less net calories than you might think. Our expert also pointed out that almonds are a smart, scientifically supported snack for anyone attempting to naturally regulate their weight, provided they are eaten thoughtfully and as part of a well-balanced diet. but ended by stating that portion control is crucial. Make sure you consume too much of any food too soon because even the healthiest foods might backfire if consumed in excess.