Almonds are good for weight loss, confirm diet and nutrition experts

Health benefits of almonds: They are known to be rich in protein, healthy fats, and fibre, which help you feel full and curb mid-day snack cravings

If you're someone who loves snacking but is also on a mission to shed those extra kilos, here's a tasty twist to your weight loss journey: The University of South Australia's recent study (published on September 19) suggests including almonds into your daily diet.

The study challenges the notion that nuts are not good to lose weight because they contain fat. However, this large-scale study confirmed that adding almonds into a controlled-calorie diet not only led to weight loss but also improved overall cardio metabolic health. Both almond and carbohydrate-rich snack diets resulted in a significant reduction in body weight. The research highlights the potential of nuts, like almonds, as part of a balanced diet for weight management and better overall health.

Explains UniSA researcher Dr Sharayah Carter, "Nuts, like almonds, are excellent snacks, packed with protein, fibre, and vital nutrients. Despite concerns about their fat content, this research reveals their role in supporting weight management and overall well-being.”

Many Indian experts also believe that a daily serving of almonds could be beneficial in your weight loss journey. Says Nisha, Consultant Dietitian & Nutritionist at Motherhood Hospitals in Gurgaon, "Including almonds in your daily meals can be a great way to boost your health and also to lose weight. These nutritious nuts are a valuable and effective part of a healthy weight and diet.”

Agrees Ritika Samaddar, Regional Head of Dietetics at Max Healthcare in Delhi, “If you follow an almond-enriched diet (AED), you include higher level of fats. However, these are healthy fats, such as monounsaturated and polyunsaturated fatty acids. Additionally, an almond-rich diet can increase the intake of vitamin E, which is significant for heart health.”

These expert-recommended reasons explain how eating almonds can assist with weight management:

Going ‘nuts’ for satisfaction: Almonds are known to be rich in protein, healthy fats, and fibre, which help you feel full and curb mid-day snack cravings. Enjoying a modest serving of almonds, roughly 28 gm, between meals can help avoid overindulgence.

Nutrient-dense food: If you enjoy nibbling, almonds are a great choice. They are loaded with vital vitamins, minerals such as magnesium and vitamin E, and antioxidants. This makes them a healthier option compared to processed snacks. Replacing snacks that are high in calories but low in nutrients for almonds can lead to fewer calorie consumption.

Helps boost metabolism: The high content of monounsaturated fats present in almonds are known to support a healthy metabolism. These help the body to burn calories efficiently. However, it is important to eat these nuts in moderation because almonds are calorie-rich.

Low glycemic index: Almonds, with their low glycemic index, can help manage blood sugar levels. This prevents spikes and crashes in energy, thus reducing cravings for sugary or high-carb snacks. A handful of almonds not only improve your energy levels but are also a great choice for a mid-afternoon snack.

Sprinkled, sliced or chopped: Whether you prefer them sprinkled, sliced, or chopped, adding almonds to your diet offers versatility. You can enjoy them roasted or easily add them into a wide range of dishes, from salads and soups to yogurt and desserts. And for vegans, almond butter or almond milk are great options.

However, experts insist that while almonds may aid in a weight loss plan, it is important to follow a balanced diet and a fitness regime (exercise, yoga) to lose weight effectively. Needless to say, consult a dietitian/nutritionist for better results.