Can’t Stop at Just One: Are Almonds Good for Weight Loss?

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 10-Oct-2022Read Time : 4 minutes
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When it comes to something healthy to munch on during your snack or tea time without having to worry about weight gain, nuts such as almonds come to mind, don’t they? However, almonds are also quite high in calories. So, are almonds good for weight loss? Can they be a crunchy-munchy healthy addition to your diet? Find out all about it.

Contents:
  • Nutritional Profile of Almonds
  • How do Almonds Help in Weight Loss?
  • How Many Almonds Should You Eat in a Day to Lose Weight?
  • What is the Best Time to Eat Almonds for Weight Loss?
  • How to Eat Almonds for Weight Loss?
  • Risks of Overconsumption of Almonds for Weight Loss
  • What are the Other Health Benefits of Almonds?
  • Don’t Have Time To Read?
  • FAQs

Nutritional Profile of Almonds

Almonds are a good source of fibre, protein, healthy fats, calcium, phosphorus, potassium, magnesium, and vitamin E. The following is the nutritional profile for 100 g of raw almonds, according to the United States Department of Agriculture (USDA). 

Nutrient

Amount

Energy

579 kcal

Water

4.41 g

Protein

21.2 g

Fat

49.9 g

Carbohydrate

21.6 g

Sugar

4.35 g

Fiber

12.5 g

Calcium

269 mg 

Potassium

733 mg

Magnesium

270 mg

Phosphorus

481 mg

Iron

3.71 mg

Zinc

3.12 mg

Copper

1.03 mg

How do Almonds Help in Weight Loss?

Dry fruits such as almonds are effective for weight loss as they are rich in fibre, protein, and healthy fats. Having them daily can help you lose weight as:

  • Fibre digests much slower than simple carbohydrates, thus releasing calories at a much slower rate. Fibre also absorbs water and swells up in the stomach and intestine, making you feel full for longer and curbing your appetite. This can prevent overeating, thus lowering your calorie intake.
  • Dietary protein is also digested slowly, delays the absorption of carbohydrates in your food, and curbs your appetite.
  • Healthy fats are essential for your body to lose weight and function efficiently. Almonds contain unsaturated fats, which are healthy for your heart and also curb your hunger as they are digested slowly by your body.

How Many Almonds Should You Eat in a Day to Lose Weight?

You can consume a handful of almonds (around 5 to 8) per day to curb your hunger and lose weight. You can also soak almonds overnight before consuming them. Some people may find it easier to digest soaked almonds and soaking may also increase the absorption of some nutrients.

What is the Best Time to Eat Almonds for Weight Loss?

Almonds can be enjoyed at any time of the day. You can include them in your breakfast, or have them as a mid-morning or mid-afternoon snack to help curb your appetite and prevent you from overeating. It can also be a healthy alternative to sugary or salty snacks to curb your midnight hunger pangs.

How to Eat Almonds for Weight Loss?

Here are a few delicious ways to eat almonds for weight loss.

Whole Almonds

You can eat a handful of whole almonds to curb your appetite and keep the intake of calories under control. You can also have them roasted and salted to appease your taste buds. Watch out for your overall salt consumption though. It is recommended to keep the skin on the almonds as the skin contains fibre and helps delay digestion.

Salads and Desserts

You can add slivered almonds to your salads and desserts to make them more satiating and nutritious. 

Smoothies or Shakes

Try adding almond powder or chopped almond pieces to smoothies and shakes. This can improve the nutritional value of the drink and also makes it more enjoyable.

Almond Milk

For lactose intolerant individuals, plant-based almond milk is a good alternative to dairy-based milk. You can make almond milk at home by soaking raw almonds, and then grinding and straining to extract the milk. Commercially available almond milk is usually sweetened with artificial sweeteners and has added flavours. So, it is important to check the label to know the amount of added sugar in the almond milk. 

Almond Butter

Almonds are rich in healthy fats. Having almond butter can be a healthy way to enjoy almonds. You can spread almond butter on toasts and sandwiches, add it to desserts, and use it as a healthy dip.

Risks of Overconsumption of Almonds for Weight Loss

Some may say that the benefits of almonds for weight loss are extraordinary, but because of their high fibre content, overconsumption of almonds can cause gas, bloating, or abdominal discomfort in some people.

Also, almonds are calorie- and fat-rich food items. Thus, overconsumption of almonds can derail your weight loss plans and make you gain weight. 

What are the Other Health Benefits of Dates?

Apart from weight loss, almonds have several other health benefits:

  • Almonds are high in antioxidants in the form of vitamin E. The antioxidants protect your body against oxidative stress and prevent damage to your cells. This can help prevent ageing, boost immunity, and shield your body against various infections.
  • Almonds are high in fibre, protein, and healthy fats that help regulate your blood sugar levels and thus may help manage diabetes
  • Being rich in magnesium, almonds may help lower blood pressure and reduce the risk of heart attack, stroke, and kidney failure.

Don’t Have Time To Read?

  • Almonds are rich in fibre, protein, and healthy fats. They help in promoting satiety, prevent overeating, and lower your overall calorie intake. Almonds are thus a great addition to your weight loss diet. 
  • You can have a handful of (around 5 to 8) almonds per day as a part of your weight loss diet. You can have them at any time of the day as a part of your main meals or as snacks.
  • Almonds can be eaten as it is, or added to salads, desserts, smoothies, and shakes. Almond butter can be a delicious spread and almond milk can be a healthy plant-based alternative to dairy milk.
  • Overeating almonds can lead to weight gain and can cause gas or abdominal discomfort in some people.
  • Apart from being helpful for weight loss, almonds may help manage blood pressure and blood sugar levels. They may also act against oxidative stress in the body and help prevent ageing, boost immunity, and shield your body against infections due to their antioxidant content.
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

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