TrimDownClub, January 12, 2013
New research shows that although almonds contain a lot of fat, they won’t interfere with weight loss if incorporated into a healthy, balanced diet. Furthermore, almonds may be beneficial in stabilizing your cholesterol levels.
Almonds are much more than just a snack. Those of you on a strict diet know how hard it is to avoid snacks for long, and snacks such as nuts and almonds are usually thought of as prohibited because of their high fat content. According to research recently published in the American Journal of Clinical Nutrition, this is a mistake: other than their being healthy, almonds don’t have to damage weight loss efforts.
In this study, 123 participants with a certain degree of overweight and on a diet restricting their calorie intake were followed for 18 months; women consumed a basal diet yielding 1200-1500 calories per day, men 1500-1800 calories per day. The participants were divided into two random groups: one group abstained from eating any kind of almonds or nuts, and the second group was allowed to have 2 packages of almonds weighing 28 grams each (1 ounce, about 24 almonds per package) per day.
The almonds did not prevent weight loss
After six months, the group members who did not eat almonds lost a little more body weight than the group members who had almonds – 7.2 kg (15.9 lbs) compared to 5.4 kg (11.9 lbs), on average. However, after 18 months, there was no clear difference in total weight loss between the groups.
In addition, almond consumption was accompanied by health benefits. Previous research suggested that almonds can play a part in reducing risk factors for heart disease; therefore, the researchers in this study expected to see a certain improvement in among participants consuming almonds. And indeed, six months into the study, cholesterol levels among those who received almonds dropped significantly compared to those in the control group. After 18 months, the cholesterol levels increased in both groups – though remaining lower than 200 mg/dL– but were still slightly lower in the group that consumed almonds.
Almonds are especially rich in magnesium, vitamin E, potassium, and n-9 monounsaturated fatty acids – “good” fats – and are a very good source of fiber and calcium. All of these nutrients are particularly supportive of heart health, which is a top concern in overweight and obesity. According to the researchers, you can combine almonds in weight loss programs, and expect to lose weight with the added positive influence on cholesterol and blood fat levels.
You should remember that almonds by themselves don’t bring about weight loss, and should be consumed in moderation like any other rich food. However, they – and other similarly beneficial nuts, such as hazelnuts and walnuts – are not on the list of foods to avoid, and can be combined effectively in nutritionally sound diet programs.
mrjones348April 8, 2013
Is Almond milk ok?
Mike
WildHorse23April 5, 2013
Yum almonds are delicious I like the dark chocolate covered almonds
I like almonds ingeneral
JeanKPMarch 13, 2013
Grind almonds until they are semi-fine , add pepper, garlic and parsley, sprinkle on fish or chicken and bake until done then broil at the end. They add interest and a delightful, healthy flavor.
RMcguffieMarch 7, 2013
I eat all Nuts but still have a spare tyre 77 years old weight 72 Kilograms eat good foods and lots of veg and fruit dail drink water and other drinks!!! Ron McGuffie
MillisaD97March 4, 2013
I love almonds!!! I think I seen someone on TV on the Food Network make chicken with almonds
minniemouseFebruary 28, 2013
I like nuts by themselves, what types of foods go best with almonds,nuts,etc…..
jkushner-2February 26, 2013
I like the roasted , salted ones–does that matter ?
Loralei37February 26, 2013
Almonds are about the only nut I can eat without a stomach reaction and I am so happy they contribute to a healthy diet:) Love em”
deanfishFebruary 16, 2013
awesome i love almonds and was afraid to eat them cause i have my weight under control and now i am going to pig out like a banchie.
dianesorensenFebruary 1, 2013
I learned from Dr Oz that if you are hungry and unable to eat right away, eat 9 almonds and they will hold you over and ease off the hunger for 30 minutes. I have tried it. It takes a few more than 9 but it did help.
Judith25January 30, 2013
What of the cocoa covered roasted almonds? They are wonderful snack.
atheenJanuary 27, 2013
I love almonds and add them in as snacks in my diet. Although I have no doubt as to their health benefits, I feel that the main study supporting this here seems to have a woefully low number of participants. It makes me wonder about it’s statistical significance.
charlotteredpathJanuary 27, 2013
i am fond of almonds and enjoy them in porridge
Cristina DiazJanuary 26, 2013
What is the result if you add it to food you are cooking? Need it to be eating raw?
marlynclarkJanuary 20, 2013
I Love Almonds. I’m so glad that they are a healthy snack.
Since I like savoury snacks once in a while, I think I’ll spray a little olive oil on some and sprinkle some spices on them, bake them for a couple of minutes and see what they turn out like. (I’ve done this for Pita Chips and really liked the result.)
Anyone else got an idea for almond snacks?
rstephenJanuary 20, 2013
I like to eat raw almonds for a snack as I comute home. This way I am not as hungry when I get home to cook.
sromanoJanuary 18, 2013
i love them
sharianneJanuary 17, 2013
i’d like to see a recipe for snacking with almonds in it
Jeannine GirardJanuary 16, 2013
I was also told they help with fluid retention, is that true???