Discover the Power of Almonds
-> Many people steer clear of nuts because they are considered high in calories and fat.
-> But, a recent study discovered that individuals who included almonds in their diet lost a similar amount of weight as those who didn’t eat them.
-> Additionally, they noticed improvements in several aspects of heart and metabolic health.
-> Nutrition specialists explain that nuts like almonds make you feel full and provide essential nutrients.
-> When consumed as part of a well-rounded diet, they can assist in maintaining a healthy weight.
Considering Almonds for Weight Loss: New Study Reveals Surprising Benefits
Many people trying to shed a few pounds tend to avoid nuts like almonds, primarily because they’re seen as high in calories and fat, with 100 grams providing a hefty 579 calories and nearly 50 grams of fat, according to the U.S. Department of Agriculture.
However, recent research published in the journal suggests that nuts could be a fantastic addition to a weight-loss diet. This study considered the largest of its kind, found that individuals who incorporated almonds into a calorie-restricted diet lost about 9.3% of their body weight.
Moreover, they experienced improvements in various aspects of heart and metabolic health, including blood pressure, blood sugar, and lipids.
Investigating the Impact of Almond Consumption During Dieting
To understand how almonds influence weight loss, the study enrolled 140 participants aged 24 to 65, all falling within the overweight or obese BMI range. These individuals were randomly assigned to either an almond-enriched or a nut-free diet. The almond-enriched diet provided 15% of their daily calories from unsalted, whole, natural California almonds with skins. The other group received the same amount of calories in the form of carbohydrate-rich snack foods like rice crackers or fruit cereal bars.
For the initial 12 weeks, all participants followed a reduced-calorie diet, and then they transitioned to a weight-maintenance diet for the subsequent 24 weeks. Assessments were conducted at the beginning of the study, at the 12-week mark, and at 36 weeks to determine weight loss or maintenance progress.
The researchers examined body composition, waist circumference, and total energy expenditure. Additionally, they measured various cardiometabolic indicators, including blood pressure, blood lipids, blood sugar, insulin, insulin resistance, insulin sensitivity, and pancreatic beta cell function, calculating a metabolic syndrome score.
Upon analyzing the data, the researchers discovered that both groups achieved similar weight loss approximately 7 kilograms (15.4 pounds), and improved cardiometabolic health. Nevertheless, the almond-enriched diet yielded more significant improvements in specific lipoprotein subfractions, notably small LDL-P, which is associated with a higher risk of artery-clogging plaque formation. These findings suggest a potential reduction in cardiovascular risk with improved small LDL-P levels.
How Almonds Could Facilitate Weight Loss
Almonds are a high-fat food that should be embraced in your diet. “Fats continue to have this negative image regarding cholesterol and weight management, but fats are essential nutrients that should be part of any balanced diet, “The monounsaturated and polyunsaturated fats found in nuts are heart-protective, potentially reducing the plaque formation that can lead to clogged arteries and increasing our good HDL cholesterol.”
Nuts contain protein, a variety of vitamins, and minerals, making them a nutritional powerhouse for heart and overall health. Additionally, nuts can aid in weight loss by promoting satiety, helping individuals better recognize hunger and fullness cues, and assisting with portion control.
Incorporating Nuts into a Balanced Diet
Importance of integrating nuts like almonds into a well-rounded, balanced diet. the significance of portion sizes when consuming nuts, suggesting a recommended serving size of 1-2 ounces, or what can fit in your hand.
Choose unsalted or lightly salted nuts to avoid excessive sodium intake and caution against flavored nuts that may contain added sugars or unhealthy additives.
Diversifying your nut choices is also essential, as different nuts offer various flavors and nutrients. opting for a handful of nuts instead of unhealthy snacks as a satisfying and nutritious snack choice.
Furthermore, there are numerous ways to enjoy nuts. You can sprinkle chopped nuts on salads, yogurt, or oatmeal to add crunch and flavor. Ground nuts can also serve as a coating for baked chicken or fish, providing a healthy twist.
Conclusion
Despite concerns about their calorie and fat content, new research shows that people who incorporate almonds into their diet can achieve weight loss results comparable to those who do not. Additionally, these individuals experience improvements in various cardiometabolic health indicators.
Nutrition experts highlight the satiating nature of nuts like almonds and their rich nutritional profile, which makes them valuable for weight management when consumed as part of a balanced diet.
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