Manage body fat and muscle mass: 10 ways almonds help boost fitness, lose weight

Health benefits of almonds: Despite being calorie-dense, almonds do not contribute to weight gain when consumed regularly. Studies show that their high fibre and fat content help you feel fuller for longer, reducing your calorie intake (Image: Canva)

Almonds are rich in essential vitamins, minerals, healthy fats, and fibre, which makes them a great addition to any balanced diet, especially if you're looking to manage your weight. Research consistently shows that almonds offer a variety of health benefits that support weight loss, improve metabolic function, and contribute to your wellness.

According to research, almonds are among the best nuts for providing essential nutrients. A serving is rich in fiber, protein, healthy fats, magnesium, calcium, iron, folate, riboflavin, niacin, vitamin E, and other beneficial compounds, while being low in calories, carbs, and saturated fat.

A study from the UK’s National Diet and Nutrition Survey (2008-2017) found that those who ate almond had a higher nutrient intake, better diet quality, and lower body mass index (BMI) and waist circumference (WC) compared to non-eaters. Regularly eating almonds (at least 28g a day) is linked to less weight gain and a lower risk of obesity.

Here are 10 compelling reasons how almonds help boost health and shed unwanted weight:

• Control body weight: Despite being calorie-dense, almonds do not contribute to weight gain when consumed regularly. Studies show that their high fibre and fat content help you feel fuller for longer, reducing your calorie intake.

• Reduce body and fat mass: Eating almonds regularly can lead to a slight reduction in body fat and fat mass. Research suggests that including almonds in your diet may lower the risk of obesity over time.

• Improve BMI and fat distribution: Regular consumption of almonds has been linked to improvements in body mass index (BMI) and waist circumference, helping to reduce visceral fat,  the harmful fat stored around internal organs.

• Suppress hunger, control appetite: Almonds help regulate appetite by promoting satiety. Their combination of healthy fats, fibre, and protein reduces hunger and prevents overeating, making it easier to maintain a healthy weight.

• Aid fat excretion: Studies show that almonds can increase fat excretion in the stool. This means that your body absorbs fewer calories from the fat in almonds, which can contribute to reduced body fat over time.

• Control blood sugar: Almonds improve insulin sensitivity and help regulate blood sugar levels, reducing the likelihood of excess fat storage. This makes them an excellent choice for those trying to lose weight or manage diabetes.

• Increase resting energy expenditure: Consuming almonds may slightly increase your resting energy expenditure, or the number of calories your body burns at rest. This can help boost metabolism and support long-term weight control.

• Increase fullness: Research shows that chewing almonds 25-40 times can improve the feeling of fullness, which may decrease hunger and lead to reduced food intake; a simple but effective strategy for weight management.

• Support gut health with prebiotic fibre: The fibre in almonds acts as a prebiotic, nourishing beneficial gut bacteria and supporting digestion. A healthy gut microbiome is linked to improved metabolism, appetite regulation, and fat loss.