Two new studies have found that almonds can improve diet quality and aid in weight management, potentially supporting weight loss as part of a reduced-calorie diet among adults with overweight or obesity. The first study, published in Obesity, tracked 140 Australians aged 25-65 years with overweight or obesity for nine months. Participants reduced their daily calories by 30% through either a nut-free or almond-enriched diet, with almonds providing 15% of their daily calorie needs. On both diets, participants lost an average of 15 pounds (7kg) and improved their lean body mass after three months. They continued to lose weight, about 2 pounds, during the subsequent six months.
The second study, published in the American Journal of Clinical Nutrition, found that almonds, when eaten long-term as a snack, can improve overall diet quality without causing weight gain among healthy non-obese, habitual snacking adults in New Zealand. Participants in the almond group consumed more protein, polyunsaturated and monounsaturated fats, fiber, vitamin E, calcium, copper, magnesium, phosphorous, and zinc, and less carbohydrates and sugar than the control group.
Dr Rohini Patil, MBBS & Nutritionist says, “These studies collectively emphasize the role of almonds in promoting a balanced and healthy diet. Both studies underscore the effectiveness of an energy-restricted diet in achieving weight loss and improving cardiometabolic health, whether almonds or other non-nut-focused options are included.”
