Almonds may help people lose weight


Almonds may improve your appetite-regulating hormones when you snack on them. However, almonds do not appear to be more effective than a high-carbohydrate option in promoting satiety.

Nuts are a great source of protein and healthy fats. They can be eaten raw or roasted, ground into flour, or made into milk products like yogurt. They’re also a good source of vitamin E, magnesium, copper, manganese, phosphorus, potassium, iron, zinc, selenium, and folate.Nuts are also a good source of fiber, antioxidants, and phytochemicals. 

A review of more than 100 studies published in 2018 concluded that eating nuts regularly can reduce the risk of heart disease, Type 2 diabetes, and some cancers.  People who eat nuts regularly tend to weigh less and have healthier blood pressure and cholesterol levels.  Eating nuts regularly also reduces inflammation and improves sleep quality. 

Almonds are a great source of protein, fibre, vitamins B6, E, K and magnesium. They contain monounsaturated fats, polyunsaturated fats, antioxidants, phytosterols and vitamin E. They are also rich in potassium, copper, manganese, phosphorus, zinc, iron, calcium, sodium, selenium, iodine, thiamin, riboflavin, niacin, pantothenic acid, folic acid, biotin, choline, lysine, methionine, tryptophan, tyrosine, phenylalanine, histidine, arginine, proline, glycine, glutamic acid, alanine, valine, leucine, cysteine, serine, threonine, aspartic acid, glutamine, arginine, lysine, proline, valine, methionine and isoleucine.

A new study finds that eating almonds can lead to changes in appetite-regulating hormones that could potentially help people lose weight. These hormones play a role in regulating how much food you eat and how quickly your digestive system breaks down foods.

The researchers recruited 20 healthy adults who were overweight or obese and randomly assigned them to either eat almonds or a high-carbohydrate snack bar. They measured the subjects’ blood sugar, hunger hormones, and feelings of fullness before and after eating each snack.  After eating the almonds, the participants reported feeling less hungry than when they ate the snack bar. 

Blood sugar levels remained stable throughout the experiment, while the high-carbohydrate snack caused spikes in blood sugar.  The researchers also noted that the almond snack lowered the levels of two hormones associated with hunger and fullness. 

Participants who ate almonds experienced a reduction in C-peptide, a hormone that reflects the level of insulin produced by the pancrease.  Lower levels of C-peptide are associated with a decreased risk of developing diabetes and cardiovascular disease.

In addition, the almond snack raised the levels of three hormones associated with satiety and fullness, including pancreatic polypeptide, glucose-dependent insulinotropic peptide, and glucagon-like peptide.

A 2021 meta-analysis including 86 randomized-controlled trials reported that nut consumption is unlikely to promote weight gain.