Almonds: A Smart Snack for Weight Loss

August 15, 2016

Written by Max Effect

An estimated 97% of Americans consume at least one snack a day. Because of the increasing problem with obesity in the United States, it is important to identify healthy snacks that provide nutritional value while supporting weight loss.

A study published in the October issue of the European Journal of Clinical Nutrition found that study participants experienced reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake from eating 1.5 ounces of dry-roasted, lightly salted almonds every day.

The study included 137 adult participants at increased risk for type 2 diabetes . Participants were divided into five groups: a control group that avoided all nuts and seeds, a breakfast meal group and lunch meal group that ate 1.5 ounces of almonds each with their daily breakfast or lunch, and a morning snack group and afternoon snack group that each consumed 1.5 ounces of almonds between their customary meals. All almond snacks were eaten within approximately two hours after their last meal and two hours before their next meal.

Participants were not given any other dietary instruction other than to follow their usual eating patterns and physical activity. Participant compliance to consuming almonds was monitored through self-reported dietary intake assessments and fasting vitamin E plasma levels. Despite consuming approximately 250 additional calories per day from almonds, participants did not increase the total number of calories they ate and drank over the course of the day or gain weight over the course of the four-week study.

“This research suggests that almonds may be a good snack option, especially for those concerned about weight,” says Richard Mattes, PhD, MPH, RD, distinguished professor of nutrition science at Purdue University and the study’s principal investigator.

This new study suggests snacking can be a weight-wise strategy if the right foods, such as almonds, are consumed. The combined positive effects of daily almond consumption seen in participants on hunger, appetite control, and vitamin E and monounsaturated fat intake without any impact on body weight suggests almonds are a smart snack choice that can help support a healthy weight.

What do you typically snack on while you’re trying to lose weight? Be sure to give almonds a try!

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