A recent study conducted by researchers from the University of South Australia has identified another wonder food that can be added to a weight loss diet without compromising health: almonds. The study revealed that incorporating almonds into an energy-restricted diet not only aids in weight loss but also improves cardiometabolic health.
The research team examined the impact of almonds within an energy-restricted diet and observed an average reduction of 7 kilograms in body weight among participants. These findings are significant on a global scale, considering the rapid spread of obesity and its associated complications.
Although almonds are often associated with increased body weight due to their high-fat content, the study highlights their numerous health benefits. Almonds are an excellent snack choice as they are high in protein, fiber, vitamins, and minerals. Moreover, several studies have found a close correlation between almonds and heart health. A 2018 review study conducted by Indian researchers revealed that almonds can reduce LDL cholesterol levels, thus reducing the risk of coronary heart disease. Additionally, almonds help increase or maintain HDL cholesterol, commonly known as “good” cholesterol.
In the study, 106 participants followed a nine-month eating program, consisting of a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance. The researchers noted that the almond-supplemented diets also led to positive changes in certain lipoprotein subfractions, which contribute to improved cardiometabolic health in the long term.
Almonds belong to the prunus family and are rich in mono- and polyunsaturated fatty acids (MUFAs and PUFAs). These nutrients are widely recognized in India as beneficial for overall nutrition and health. According to the United States Department of Agriculture (USDA), 100 grams of almonds contain approximately 580 calories, along with protein, fat, carbohydrates, fiber, and sugar. Almonds are also a good source of calcium, iron, magnesium, phosphorus, potassium, and vitamin E.
Including almonds in a weight loss diet can provide a range of health benefits, contributing to both weight management and improved cardiometabolic health. So, next time you’re looking for a healthy snack, reach for a handful of almonds!
Sources:
– University of South Australia
– Indian researchers’ 2018 review study
– United States Department of Agriculture (USDA)
