Study finds snacking on almonds does not hinder weight loss.

Study finds snacking on almonds does not hinder weight loss.

Snacking on Almonds: A Delicious Path to Weight Loss and Heart Health

Almonds

Image: Snacking on unskinned almonds may not hinder weight loss, new research suggests.

When it comes to weight loss, many people assume that snacking on almonds would be counterproductive due to their high calorie and fat content. However, recent research from the University of South Australia suggests that whole, unskinned almonds are just as effective in a weight-loss diet as carbohydrate-based snacks. Not only did participants in the study lose the same amount of weight snacking on almonds or carbohydrate-rich snacks, but the almond-snack group also experienced additional heart-protective cardiometabolic benefits. So, next time you’re looking for a guilt-free snack, reach for a handful of almonds!

The Study

The study consisted of 106 participants aged 25 to 65 years, all of whom had overweight or obesity at the beginning of the study. The participants followed a three-month energy-reduction diet that reduced their calorie intake by 30%, followed by a six-month weight-maintenance regimen. During the weight-loss phase, 68 participants consumed 15% of their energy as unsalted, whole California almonds with skins, while the other 72 participants followed a nut-free diet and derived 15% of their calories from carbohydrate-rich snack foods.

Surprising Results

At the end of both the weight-loss and maintenance periods, participants from both groups lost weight and showed improvements in various cardiometabolic markers, such as fasting glucose, insulin, blood pressure, cholesterol levels, and triglycerides. However, the almond-snack group had an additional benefit – an improvement in lipoprotein subfraction concentrations. These subfractions are specific measurements of lipid metabolism and cardiovascular risk and are considered an emerging risk factor for cardiovascular disease (CVD).

The Heart-Protective Benefits of Almonds

Lipoproteins, which are particles made of fat and proteins that travel in the bloodstream, can be either harmful or heart-protective. The almond-snack group in the study experienced a greater reduction in the concentration of harmful lipoproteins associated with the development of atherosclerosis and cardiovascular disease. These findings indicate that snacking on almonds may have additional benefits in reducing cardiovascular risk.

Beyond Standard Blood Tests

While lipoprotein subfractions are not typically included in standard blood tests, they provide a more sensitive and specific measurement of lipid metabolism and cardiovascular risk. Standard cholesterol measurements only focus on LDL (low-density lipoprotein) and HDL (high-density lipoprotein). Therefore, assessing lipoprotein subfractions can provide a more comprehensive understanding of an individual’s cardiovascular health.

The Nutritional Power of Almonds

Nuts, including almonds, are considered key components of heart-healthy diets like the Mediterranean diet, DASH diet, and Portfolio diet. Although nuts are high in fats, they also contain protein and are rich in fiber, vitamins, and minerals. Almonds, in particular, are lower in calories and saturated fats per ounce compared to other nuts. Moreover, consumption of almonds has been negatively associated with body fat, which is strongly linked to a higher risk of cardiovascular disease.

Snacking Safely and Thoughtfully

While the results of this study are encouraging, it is important to note that the participants’ weight loss and cardiometabolic improvements were achieved through a calorie-controlled diet plan. Simply adding almonds to an unhealthy diet will not produce the same benefits. Therefore, it is essential to consider overall dietary choices and opt for a balanced approach to achieve optimal heart health.

The Takeaway

Snacking on almonds can be a delicious and healthy way to support weight loss and promote heart health. With their numerous nutritional benefits, almonds offer a satisfying and guilt-free option for individuals looking to incorporate more wholesome snacks into their diet. Whether you’re on a weight-loss journey or simply want to improve your cardiovascular health, reach for a handful of almonds and enjoy the journey to a healthier you!

References: – Carter, S., et al. (2023). Almond-enriched versus carbohydrate-based snack in the management of weight loss: A randomized control trial. Obesity. Link