Have you ever wondered how a little tree nut like the California Almond can help with weight loss? We're going to dive into that today. Living in these times, we encounter stress and other factors that could lead to weight gain. It's easy to have your favorite tacos delivered right to your door on demand. Life happens, and we respond. Sometimes we are just in survival mode.
We are also busier than ever, and much of our busyness keeps us sedentary. Without a healthy diet and exercise, it's hard to keep the weight off. In a recent article, we discussed the nutrients found in California Almonds. Almonds are not only highly nutritious but can be effective for weight loss.
Now we have all read plenty of articles that suggest such-in-such food can help you lose weight along with “A healthy lifestyle.” The healthy lifestyle caveat is always part of it. So let's dive into how almonds factor into weight loss.
As we mentioned in our last article, this is not health advice. We are merely stating the facts about our favorite, arguably the best, snackable item known to man/women. Please seek your doctor or a certified nutritionist's advice before making any changes to your diet. Enough! Let's jump into the good stuff.
Almonds are Satiating
Some foods don't give you the feeling of having consumed something. Our bodies need that feeling of satiation to “feel full.” Some snacks actively prevent that feeling to keep you consuming more. We don't think that is cool, by the way.
Almonds are High in Calories
Almonds are high in calories but in a good way. A one ounce serving of almonds contains 162 calories (1). That's about 23 almonds, which for most of us would constitute a handful.
Almonds contain healthy fats, but some of the fats can't be absorbed by our bodies (2). That means that 10-15% of those calories pass right through.
Almonds Boost Metabolism
A study on edible nuts and metabolic health shows that nutrient-packed tree nuts, like almonds, provide a wide range of metabolic benefits (3). It's been further emphasized that they play a role in the dietary management of LDL-cholesterol, which shows that almonds may also help counteract other cardiovascular and metabolic risk factors. Pretty cool!
If you feed your body foods with metabolic benefits and work to lead a more active lifestyle, you should see the benefits these studies suggest.
Almonds Contain Healthy Fats
How many times have you heard that you should be eating more “healthy fats?” Almonds are full of healthy fats and are among the best sources of plant-based protein (4). Most off the shelf snacks don't have this bragging right.
Studies show a 62% Increase in Weight Loss
In a study published to PubMed, 65 adults classified as obese implemented a low-calorie diet that included three ounces of almonds. The results show marked improvements in various areas measured and a 62% increase in weight loss across the entire study group (5). That's pretty amazing. The caveat of “low-calorie diet” is part of this picture, but there is something to be said about the mindset change that happens when you start to make healthy lifestyle decisions one day at a time.
Researchers found that consuming almonds promoted more weight loss in a randomized and controlled clinical trial of 100 overweight women than those on a nut-free diet (6). The study also reported a decrease in waist circumference and other health markers.
Other things are healthy; why almonds?
No single food item alone is going to knock the pounds off. Though almonds are high in calories, eating them doesn't seem to promote weight gain. Studies show the opposite. Combining almonds with a proper diet should yield fantastic results.
Make sure to check out our other articles on the health benefits of California Almonds.
How to eat almonds
You can enjoy almonds in a variety of ways. At Stewart & Jasper Orchards, we produce high-quality California Almonds. We recommend having some raw almonds on hand to enjoy as a snack rather than running to the nearest vending machine. If raw almonds are too plain, we offer a variety of flavored almonds as well. We have a variety of recipes on our website that include almonds and related almond products. Please take a moment to check them out.
We hope you consider almonds as a replacement if you need to cut unhealthy snacks from your lifestyle. Remember to talk to your doctor or nutritionist when making lifestyle changes.