When it comes to snacking intelligently, almonds are usually at the top of most people's go-to lists. With all the nutrients, protein, and healthy fats, these nuts are also known for their ability to support heart health and give you sustained energy. But can almonds really accelerate weight loss? We crack open this nut, with exclusive inputs from our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida, to find out if they deserve a spot on our plates and weight loss diet.
The Nutritional Value of Almonds
According to experts at the University of Rochester Medical Center, just one ounce (roughly 23 nuts) is loaded with beneficial nutrients. Here are the exact nutritional value to see how this snack can boost your health:
- 160 to 170 calories
- 6 grams of protein
- 14 grams of fat (primarily monounsaturated)
- 3.5 grams of fibre
- Vitamin E, magnesium, calcium, and antioxidants
This rich nutritional content makes almonds an uplfitting snack that may leave you feeling more satisfied longer and even lower total daily calorie consumption. But the story doesn't end there.
Almonds and Weight Loss: What Does The Science Say?
A number of studies have examined the connection between almonds and weight control, and the findings may surprise you.
1. Increased Satiety and Appetite Control
One study published in the journal Appetite discovered that individuals who consumed almonds daily experienced less hunger and improved appetite control. This is most probably because of the synergy between healthy fats, protein, and fibre to slow down digestion and increase feelings of fullness.
Also Read: Is Groundnut Oil The Brain Booster You’ve Been Missing?
2. Improved Metabolism and Fat Loss
Another study published in The Journal of the American Heart Association found that people who consume almonds as part of their calorie-restricted diet lost more stomach fat than those who consume an equal-calorie, high-carb muffins. This indicates almonds can play a role in where your body accumulates fat, rather than the quantity.
3. Not All the Calories Count
Other studies also suggest that the body fails to absorb all the calories present in almonds. A study by the USDA discovered that almonds can provide around 20% less usable calories than before, as their dense cell structure hampers the digestion of some fats.
How to Use Almonds for Weight Loss: Expert Tips
Though almonds are not a magic pill, they can be a useful component of a balanced, weight-aware diet. Expert Pooja highlighted some of the best way to reap the benefits:
- Maintain portion sizes: According to Pooja, one ounce (about a small handful) is sufficient. This is mainly because nuts add up in calories fast.
- Select raw or dry-roasted: Pooja also suggested to avoid sugary or salt-heavy types to minimise added sugars or sodium.
- Use them strategically: Incorporate almonds into salads, oatmeal, or Greek yoghurt to get a protein-fibre-fat three-pack.
- Snack mindfully: We have all heard from our mother and grandmothers to always chew our food properly and they are not wrong. Munching almonds slowly will help boost satiety and keep you fuller for longer.
Bottomline
Yes, almonds can support weight loss and not because they burn fat but because they fill you up, potentially cut belly fat, and provide fewer net calories than you would expect. Our expert also highlighted that if consumed mindfully and in the context of an overall balanced diet, almonds are a clever, science-based snack for anyone trying to control their weight naturally. However, Pooja concluded by saying that the key is portion control. Even the healthiest foods can work against you in excess so make sure you have too much too quickly.