In a groundbreaking study, researchers have discovered that incorporating almonds into an energy-restricted diet not only facilitates weight loss but also enhances cardiometabolic health. Conducted by experts at the University of South Australia, this study sheds light on the remarkable benefits of almonds for those looking to shed extra pounds while safeguarding their well-being.
During the research, scientists investigated the impact of including almonds in an energy-restricted diet and found that it led to a substantial reduction of approximately 7 kilograms in body weight.
This significant finding has global relevance, as obesity and its related complications continue to spread at an alarming rate. Dr. Sharayah Carter, one of the researchers involved in the study, commented, “Nuts, like almonds, are a great snack. They’re high in protein and fiber, packed with vitamins and minerals, but they also have a high-fat content, which people can associate with increased body weight.”
The study involved a total of 106 participants who completed a nine-month dietary program. This program included a three-month energy-restricted diet designed for weight loss, followed by a six-month energy-controlled diet to maintain weight.
Moreover, the almond-supplemented diets demonstrated significant changes in certain highly atherogenic lipoprotein subfractions, suggesting potential long-term improvements in cardiometabolic health.
Several previous studies have also highlighted the close connection between almonds and a healthy heart. A 2018 review study conducted by Indian researchers and published in the journal Nutrients emphasized the positive impact of almonds on reducing LDL cholesterol, a risk factor for coronary heart disease. Almonds contribute to maintaining or increasing HDL cholesterol, often referred to as “good cholesterol.” According to the researchers, daily consumption of approximately 45 grams of almonds can help reduce one of the most critical risk factors for cardiovascular disease in Indians, namely, dyslipidemia.
Almonds belong to the prunus family and are rich sources of mono- and polyunsaturated fatty acids (MUFAs and PUFAs). These nuts are widely consumed in India as a nutritious food.
Decoding the nutritional value of almonds, the United States Department of Agriculture (USDA) states that 100 grams of almonds contain approximately 580 calories. They also provide 21.15 grams of protein, 50 grams of fat, 21.55 grams of carbohydrates, 12.5 grams of fiber, and 4.35 grams of sugar. Additionally, almonds are rich in calcium, iron, magnesium, phosphorus, potassium, and vitamin E.
So, for those seeking a wholesome approach to weight loss and better heart health, consider adding almonds to your daily diet.