Are you worried about gaining weight because of the fats in nuts? You’re not alone. Many people avoid nuts when they’re trying to lose weight.
However, a new study from the University of South Australia says that you can eat almonds and still lose weight! The study even suggests that almonds can make your heart healthier.
What the Research Found
In this study, researchers asked people to follow two types of diets for nine months: one with almonds and one without.
Both groups lost around the same amount of weight—about 7 kilograms (around 15 pounds). So, it turns out almonds didn’t stop anyone from shedding pounds.
But wait, there’s more good news. The group that ate almonds also showed changes in their blood that suggest their hearts could be getting healthier.
This is big because heart issues are a significant health concern worldwide. For example, in Australia alone, two out of every three adults are overweight or obese.
So, what’s so great about almonds? Well, they’re not just high in fats. They have what’s called “good fats,” which can make your blood healthier and help fight off heart disease.
They’re also rich in protein, fiber, vitamins, and minerals, which are all good for you.
Dr. Sharayah Carter, one of the researchers, explained, “Both diets reduced body weight by about 9.3% over the trial. However, the almond diet showed significant positive changes in some heart health markers.
Also, almonds can help you feel full for longer, which is always good when you’re trying to control your weight.”
Why Almonds Can Be Part of Your Diet
This study makes it clear that almonds could be a great choice for those looking to lose weight while also improving heart health.
The high protein and fiber content in almonds can keep you full, so you’re less likely to reach for unhealthy snacks. The healthy fats in almonds can make your heart stronger and your blood cleaner.
In the study, participants in the almond group had 15% of their daily energy intake coming from almonds. That’s not a tiny amount, but it’s also not over-the-top.
Just to give you an idea, a 1-ounce serving of almonds (about 23 almonds) contains roughly 160 calories, which can fit into most balanced diets.
Final Thoughts
The next time you’re looking for a healthy snack or trying to figure out how to make your diet better, consider almonds.
They’re not just tasty; they’re also really good for you. You can lose weight and possibly make your heart healthier just by including them in your meals.
So, the next time someone tells you to avoid nuts because they’re “fatty,” you can confidently share that almonds are not only weight-loss-friendly but also heart-healthy.
It’s time to bring almonds back into our diets and enjoy their multiple health benefits.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more information about health, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
The research findings can be found in Obesity.
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