Snacking on Almonds Can Support Weight Management.

Jaipur: Two new studies build on the large body of scientific evidence suggesting that almonds can improve diet quality and aid in weight management. They may also support weight loss as part of a reduced-calorie diet among adults with overweight or obesity.

A study published in Obesity, funded by the Almond Board of California, tracked 140 Australians aged 25-65 with overweight or obesity for nine months. For the first three months, they reduced daily calories by 30% through either a nut-free or almond-enriched diet (15% of daily calories from almonds, about 1.0-1.76 ounces/30-50 g). Both groups lost an average of 15 pounds (7 kg) and improved lean body mass in the initial three months. They continued to lose about 2 pounds (1 kg) over the next six months.

Dr. Alison Coates, Professor of Human Nutrition and Director of the Alliance for Research in Exercise, Nutrition, and Activity at the University of South Australia said “This study showed that adding almonds to a weight management eating plan can not only promote meaningful weight loss but also offer a healthy and sustainable dietary addition.”

Participants consuming almonds also experienced improvements in certain lipoprotein subfractions, potentially reducing cardiovascular risks. Eating 1.5 ounces of nuts daily in a low saturated fat and cholesterol diet may reduce heart disease risk, though more research is needed with different almond doses and populations with chronic diseases.

The second study was a 12-month study, published in the American Journal of Clinical Nutrition  found that almonds, when eaten long term as a snack, can improve overall diet quality without causing weight gain among healthy non-obese, habitual snacking adults in New Zealand. Half of the 136 participants were assigned to eat either 1.5 ounces (43 g) of almonds or 10% of their daily calorie needs (whichever was greater) while the remaining participants in the control group consumed a calorie-matched high-carbohydrate snack. Participants in the almond group consumed significantly more protein, polyunsaturated and monounsaturated fats, fiber, vitamin E, calcium, copper, magnesium, phosphorous, and zinc, and less carbohydrates and sugar than the control group. 

There were no statistically significant weight changes or changes in lipids during the study in either group, suggesting almonds did not cause weight gain. Women in the almond group did not have a statistically significant change in visceral fat, but men had a statistically significant increase in visceral fat compared to the biscuit group. 

Ritika Samaddar, Regional Head-Dietetics, Max Healthcare – Delhi says, “The Brown study reveals that choosing almonds over biscuits for a year not only results in significantly higher intakes of essential nutrients like protein, fiber, vitamins, and minerals but also a healthier fat profile. Almonds can contribute to a sense of fullness, improved dietary quality, and better overall health, making them a smart choice for those striving to achieve and maintain a healthy weight. The statistically significant changes in the highly atherogenic very small TRL-P and small LDL-P following the AED, which can lead to improved cardio- metabolic health in the longer term.”

Dr Rohini Patil, MBBS & Nutritionist says, “These studies suggest that almonds can be a nutritious and satisfying snack choice for habitual snackers, improving diet quality without causing significant changes in body weight. These findings highlight almonds as a valuable component of a balanced diet, offering potential cardiovascular benefits and satiety in weight management efforts.”

Together, these studies add to a growing body of scientific evidence suggesting that almonds, when eaten as part of a healthy diet, do not cause weight gain, can be included in reduced-calorie weight loss diets, and may improve overall diet quality and lower heart disease risk.