In the largest study of its kind, researchers have discovered the remarkable benefits of including almonds in an energy-restricted diet for weight loss and overall cardiometabolic health improvement. This breakthrough research involved examining the effects of energy-restricted diets supplemented with Californian almonds versus carbohydrate-rich snacks, and the results were impressive: both diets successfully led to a reduction in body weight of approximately 7 kilograms.

Researchers from the University of South Australia conducted this significant study, shedding light on another “wonder food” that can be included in a weight loss diet without compromising health. The findings have global relevance given the escalating obesity epidemic and its associated health complications.

“Nuts, like almonds, are a great snack. They’re high in protein, and fiber, and packed with vitamins and minerals, but they also have a high-fat content which people can associate with increased body weight,” researcher Dr. Sharayah Carter stated.

The study involved 106 participants who completed a nine-month eating program, encompassing a three-month energy-restricted diet focused on weight loss, followed by a six-month energy-controlled diet aimed at weight maintenance. Almonds proved to be a key contributor to the remarkable 7-kilogram weight reduction achieved during the study.

“The almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardiometabolic health in the longer term,” the researchers have stated.

Almonds are known for their nutritional value. According to the United States Department of Agriculture (USDA), 100 grams of almonds provide close to 580 calories, along with 21.15 grams of protein, 50 grams of fat, 21.55 grams of carbohydrates, 12.5 grams of fiber, and 4.35 grams of sugar. Additionally, almonds are rich in essential nutrients such as calcium, iron, magnesium, phosphorus, potassium, and vitamin E.

Several other studies have found a close association between almonds and a healthy heart. A 2018 review study, published in the journal Nutrients, by Indian researchers shed light on the impact of almonds in reducing LDL cholesterol, which is a risk factor for coronary  heart  disease. Almonds help in maintaining or increasing the HDL cholesterol or the good cholesterol. “Daily consumption of around 45 g of almonds can help reduce one the most important risk factors for CVD in Indians, viz. dyslipidemia,” the researchers stated. Almonds are a part of the prunus family and are rich sources of mono- and polyunsaturated fatty acids (MUFAs and PUFAs). These are widely used in India as a nutritive food.

In conclusion, this study underscores the potential of almonds as a beneficial addition to weight loss diets, offering not only successful weight reduction but also improvements in overall cardiometabolic health.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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