Almonds are not only rich in healthy monounsaturated fat, but they also contain several other nutrients, including vitamin E, magnesium and phosphorus. Almonds are associated with reducing cholesterol and lowering blood sugar. Evidence also indicates that almonds may boost your metabolism and increase weight loss.
Monounsaturated Fat
Almonds' high amount of monounsaturated fat might boost enhance weight loss, according to a study conducted by researchers at CISRO Health Sciences and Nutrition in South Australia. They discovered that overweight, nondiabetic women adhering to a high-monounsaturated-fat diet for 12 weeks experienced decreases in body fat and preserved lean muscle mass. Preserving lean muscle mass increases energy expenditure since your body burns calories in order to hold onto muscle mass. The findings were reported in the July 2004 issue of the "Journal of Nutrition."
Metabolism
Increasing your intake of tree nuts, such as almonds, might boost your metabolism. Researchers at Purdue University reviewed the literature regarding the impact of peanuts and tree nuts on body weight in adults. They concluded that tree nuts increase your metabolic rate and result in greater weight loss when permitted on a diet. Tree nuts should be consumed in moderate amounts, according to research reported in the September 2008 issue of the "Journal of Nutrition."
Weight Loss
Scientists at City Hope National Medical Center examined the impact of almonds versus complex carbohydrates on weight loss in overweight and obese adults. They assigned participants an almond-rich diet or a complex carbohydrate diet with equal calories for 24 weeks. Weight loss was measured before, during and after 24 weeks. Researchers reported in the November 2003 issue of the "International Journal of Obesity and Related Metabolic Disorders" that those in the almond group experienced greater decreases in body fat, especially around the waist, than did those who consumed a complex carbohydrate diet.
Considerations
Almonds added to a calorie-reduced diet seem to be effective for raising your metabolism and increasing weight loss. Keep in mind that almonds are high in both fat and calories; therefore, eating them too much will cause weight gain. If you have a nut allergy, stay clear of almonds.
References
- "Journal of Nutrition"; Very Low-Fat (12%) and High Monounsaturated Fat (35%) Diets Do Not Differentially Affect Abdominal Fat Loss in Overweight, Nondiabetic Women; P.M. Clifton, et al.; July 2004
- "Journal of Nutrition"; Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults; R.D. Mattes, et al.; September 2008
- "International Journal of Obesity and Related Metabolic Disorders"; Almonds vs Complex Carbohydrates in a Weight Reduction Program; M.A. Wien, et al.; November 2003
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