To Your Health
September, 2023 (Vol. 17, Issue 09)
Almonds for Weight Loss
By Editorial Staff
Almonds and other nuts are great sources of "healthy" fat – the monounsaturated / polyunsaturated variety – but the bottom line is they're still high in fat, averaging 14-16 grams of fat per quarter cup. That high fat content can make many people, particularly those trying to lose weight, shy away from nuts. Big mistake, suggests new research.
Researchers compared two groups of overweight / obese adults ages 25-65 over a three-month period, followed by six months of follow-up, during which the researchers assessed weight maintenance. During the initial intervention phase, participants consumed an energy-restricted diet that included either almonds or carbohydrate-rich snacks. Over the course of the entire study, both diets (nut and nut-free) resulted in an average reduction in bodyweight of approximately 9.3%.
Both diets also reduced total cholesterol, low-density lipoprotein cholesterol (LDL), very-low LDL and triglycerides, while increasing high-density lipoprotein cholesterol (HDL, considered the "good" cholesterol). Both diets also resulted in lean body mass improvements, according to the researchers, who reported on their findings in the research journal Obesity.
It's becoming increasing clear that achieving lasting weight loss isn't about avoiding healthy foods; it's about incorporating more of them into a balanced diet, minimizing unhealthy foods that promote weight gain, and learning how to have a positive relationship with food. Talk to your doctor for additional information.