Benefits Of Almonds For Weight Loss

Did you know almonds can make your weight loss journey much easier? Almonds are tiny, crunchy powerhouses of nutrients that double up as tasty snacks while being easy on the waistline.

Many studies have shown that eating almonds prevent obesity, heart disease, diabetes, and cancer.¹ It is a heart-friendly nut that helps you lose weight, burn belly fat, correct lipid imbalances in your body, and so much more.

So, let’s explore the health benefits of almonds and how it helps in weight loss.

What are almonds?

Almonds are nuts that come from almond trees grown predominantly in the US. They’re the most cultivated nut in the world, with the state of California accounting for 80% of the global almond share.²

The production, research, quality control, and market advertisement of California almonds are supported and managed by the Almond Board located there.³

Since almonds are low GI (glycaemic index) foods with plenty of health benefits, they can be added to baked goods, cereals, snack bars, chocolates, granola, and nut mixtures.⁴ Almonds can also be eaten or used as:

Almond butter

It’s a thick almond paste made by grinding blanched or unblanched almonds, roasted or raw almonds. Almond butter has more fiber, calcium, and potassium than sunflower seed or peanut butter. It’s also an alternative for anyone allergic to peanuts.⁴

Almond milk

It has low calories, zero lactose content, and is high in unsaturated fats. Almond milk is a popular, healthy alternative to dairy milk for people who are lactose or milk protein intolerant, or have a dairy protein allergy.^4,5

Almond oil

It’s a rich source of Vitamin E and healthy fats. It helps in reducing cholesterol and the risk of heart disease. Although expensive due to production costs, almond oil can be used in salad dressings, mayonnaise, and whipped cream. It can also be used in hair care products and as an emollient in skin care products.⁴

Almond flour

It’s made from blanched almonds and is used in baked goods as a wheat flour substitute. Almond flour offers plenty of health benefits by decreasing the carbohydrate content in food. It also improves the texture and flavour of the food product.⁴

Almond meal

It’s prepared from blanched or unblanched almonds. Like almond flour, almond meals can also be used in place of wheat flour in baked goods. It can even be used as a breadcrumb substitute in meatballs or coatings for fish and chicken. Almond meal is gluten-free and thus is a healthier alternative for people who are gluten intolerant.⁴

Nutritional facts

The nutritional composition of almonds varies depending on plant variety, cultivation conditions and methods, geographical area, and weather.^2,7 In general, the nutritional profile of almonds is

50% Lipids

Almond oil is composed of polyunsaturated (30%) and monounsaturated fats (60%). These fatty acids improve lipid profile, lower blood glucose levels, and have antioxidant and anti-inflammatory properties.^2,4,6

25% Protein

Almonds are rich sources of protein. It comprises free amino acids, essential amino acids (mainly arginine), and semi-essential amino acids that aid in glucose regulation and cholesterol reduction.^2,4,6

20% Carbohydrates (Dietary fibre, sugars, and starch)

Almonds have the highest dietary fibre content out of all tree nuts. They also contain small quantities of sugar enough to give them a sweet flavour and a negligible amount of starch. Dietary fibre lowers cholesterol, aids in weight loss, and has prebiotic properties.^2,4,6

Vitamins

Almonds are the richest source of Vitamin E, a potent antioxidant. They also contain Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), niacin, and folates.^4,6

Minerals

Almonds provide an abundance of potassium and phosphorus. They also contain magnesium, calcium, and trace amounts of micronutrients like sodium, iron, copper, chloride, manganese, and zinc.^4,6

Phytosterols

These are plant compounds that aid in cholesterol reduction and boosting immunity. They also have anti-inflammatory, antipyretic, and anti-cancer properties.^4,6

Other nutritional facts about almonds are

• Almonds provide the highest amounts of monounsaturated fats, proteins, dietary fibres, vitamins, minerals, polyphenols, and phytosterol when compared to other nuts.¹
• The almond kernel houses all the nutrients mentioned above. However, it has less polyphenol content than the skin covering it.^2,4
• Polyphenols are potent antioxidants that improve lipid profiles, aid in glucose regulation, and have anti-inflammatory, antimicrobial, antiviral, anti-cancer, anti-platelet aggregation, and vasodilatory effects.^2,6
• Almonds skins make good preservatives and can be added to baked goods, salad dressings, juices, beverages, cereals, etc.^2,4
• Roasted almonds have the highest antioxidant capacity.^2,6
• Peeled or blanched almonds have reduced polyphenol content than unpeeled almonds since most of it is in the skin. Roasting or blanching almonds degrades vitamin content.⁶

Benefits of almonds for weight loss

The health benefits of almonds for weight loss are largely attributed to their diverse nutrient content. 

A study on the United Kingdom’s National Diet and Nutrition Survey 2008–2017 showed that eating almonds boosted intakes of protein, unsaturated fats, fibre, vitamin E, and magnesium. Almond consumption also lowered body weight, waistline, and intake of trans-fat, carbohydrates, sugar, and sodium.¹

Studies in overweight and obese people showed that almond-enriched diets reduced body weight and belly fat.²

Almonds are also the best nuts out of walnuts and pistachios for weight loss and shedding belly fat. Research has concluded that weight loss is usually seen with doses of ≥45 g/day and after ≥6 weeks.¹

Timing of consumption also affects weight loss. A study showed that eating almonds before a meal rather than a snack between meals reduced body and belly fat.⁷

Not only does burning belly fat help in weight loss, but it also helps in the prevention of insulin resistance, diabetes, cardiovascular disease, and liver and bone damage caused by hormonal and inflammatory triggers set off by belly fat.^1,7

Almond induces weight loss by

• Suppressing hunger and increasing satiety by delaying digestion and halting nutrient absorption.
• Providing plenty of calories without weight gain, thereby reducing the need to consume other foods. 
• Inhibition of fat synthesis and faecal secretion of fats.
• Providing dietary fibre that promotes the growth of good gut bacteria, which, in turn, aids in weight loss.^1,4
• Reduce the calories obtained from carbohydrates and increase energy intake from fats.⁸

Since obesity is a risk factor for heart disease, the American Heart Association (AHA) recommends adopting a healthy diet that includes nuts, legumes, whole grains, fruits, vegetables, and plant oils (AHA Recommended Diet).⁹

When incorporating almonds into your daily diet, the AHA recommends one handful or 1.5 ounces of almonds or 2 tablespoons of nut butter. It’s best to choose a nut butter with the lowest amounts of sodium and no added sugar (AHA Dietary Recommendation).¹⁰

Almond derivatives like almond butter, milk, and oil are also beneficial for weight loss. Studies have shown that almond butter and almond oil mitigate weight gain by reducing cholesterol.^1,2,4

Almond milk also helps to lose weight because of its low calories and sugar content. A study showed that replacing 1 cup of dairy milk with almond milk decreases body weight and the waistline.⁵

Other health benefits of almonds

1. Cardiovascular disease

It’s the leading cause of death worldwide. The major risk factors are overweight, obesity, and high blood sugar and cholesterol levels (WHO Cardiovascular Diseases)¹¹.²  Almonds prevent atherosclerosis, heart disease, and strokes by aiding in weight loss, cholesterol reduction, and lowering blood glucose and blood pressure. They promote blood vessel and heart health and are a cost-effective long-term alternative to preventing cardiovascular disease.^1,2,4,12

2. Diabetes

Almonds alleviate type 2 diabetes by lowering blood sugar levels, reducing the glycaemic index of food, and decreasing glucose absorption. Studies in diabetic and healthy patients have shown that daily almond consumption prevents a glucose surge after meals, thus keeping insulin and glucose levels in check.^1,2,4

3. Cholesterol reduction

Eating almonds lowers VLDL and LDL cholesterol in overweight, obese, and diabetic patients. Almonds and almond oil also improve lipid profiles in healthy individuals. Cholesterol-lowering effect depends on the timing of almond consumption. A study showed that eating almonds as snacks between meals reduces LDL and non-HDL cholesterol.^1,2,4,7

4. Anti-Inflammation

Studies have shown that almonds inhibit proteins and chemicals that cause inflammation in diabetes and cardiovascular disease. The anti-inflammatory effect of almonds can also be a secondary result of their cholesterol and blood sugar-lowering activity.^2,4 

5. Antioxidant

Almonds are rich in antioxidants that help in slowing down the progression of heart disease and diabetes. Almonds either protect LDL cholesterol, DNA, and protein from oxidation or influence the body’s natural antioxidants. Their antioxidant activity could also be linked to lowering blood sugar levels.^2,4

6. Prebiotic

Good gut bacteria are vital for normal body functioning. An imbalance in the gut microbial colonies triggers the activation of inflammatory pathways, resulting in cardiovascular disease, diabetes, and infectious diseases. Eating almonds and almond skins help prevent the growth of harmful, pathogenic bacteria and aid in the growth of good bacteria. Prebiotic activity is universal for raw, roasted, natural, and blanched almonds.^1,2,4 

Newer studies have linked almonds to improved cognitive performance in age-related cognitive decline and protection against Alzheimer’s disease.¹ A study has shown that a long-term daily intake of soaked almonds reduced uric acid levels in CHD (coronary heart disease).²

Research on bitter almonds has shown their potential in preventing and alleviating stretch marks and skin-related complications. Studies have also revealed its anti-cancer and anti-microbial properties.¹³

Side effects and other concerns

There are no side effects of almond overconsumption. Studies have shown that weight gain will not occur no matter the quantity eaten.¹

However, this applies only to sweet almonds. Eating too many bitter almonds can cause cyanide poisoning since these almonds contain the highest amount of cyanide out of all almond varieties.¹³ 

Cyanide poisoning results in

• Headaches
• Dizziness
• Fever
• Seizures
• Vomiting
• Bradycardia (Slow heart rate)
• Severe lactic acidosis (Build-up of lactic acid in the body)
• Hypotension (Sudden drop in blood pressure)
• Liver damage
• Coma¹³

Almonds could also trigger allergic reactions. Almond allergy is the fourth most prevalent tree nut allergy in the world. It accounts for 22-33% of the tree nut allergy cases in the UK.¹⁴ Almond proteins are allergens. These proteins are heat resistant to temperatures below 250 ◦C. Only a combination of heat, pressure treatments, and water can prevent these proteins from causing an allergic reaction.¹⁵

The symptoms of almond allergy are 

1. Mild symptoms

• Rashes
• Swelling around the lips and eyes
• Itchy throat
• Vomiting
• Allergic rhinitis
• Gastrointestinal disturbances

2. Severe symptoms:

• Difficulty breathing
• Swelling in the throat
• Dizziness or faintness (NHS Tree Nut Allergy).^16,14

Summary

Almonds are tasty treats that serve as an excellent source of healthy fats, proteins, dietary fibre, vitamins, minerals, and antioxidants compared to other nuts. They aid in weight loss, cholesterol reduction, and anti-inflammation.

They also help in the prevention and management of cardiovascular disease, diabetes, cancer, and obesity. They promote heart and blood vessel health, boost immunity, and improve the gut’s microbiome.

They are ideal for healthy diets and can be eaten raw, roasted, blanched, or unblanched. Almonds can also be incorporated into commercial food products and your daily diet as almond butter, almond milk, almond flour, almond meal, and almond oil. 

Although almonds have no side effects, overconsumption of bitter almonds causes cyanide poisoning. It’s also best to check if you’re allergic to almonds before consuming them.

Overall, daily consumption of almonds at standard doses aid in weight loss and plenty of other health benefits.