Can Almonds Really Help You Shed Those Extra Pounds? New Research Says Yes!

October 28th, 2023

By John Patterson

Staff Writer for Wake Up World

In the ongoing quest for effective weight loss strategies, nuts often find themselves on the chopping block. While they are undoubtedly high in protein and packed with essential nutrients, their fat content has traditionally cast a shadow of doubt over their role in weight management. However, research from the University of South Australia is here to challenge these preconceptions and offer a tantalizing revelation: you can munch on almonds and still lose weight!

In what stands as the largest study of its kind, scientists have unveiled compelling evidence that not only can almonds be included in a calorie-restricted diet without hindering weight loss, but they can also boost your cardiometabolic health. This discovery could potentially revolutionize the way we approach weight management and healthy eating.

The Almond Advantage

The University of South Australia’s research delves deep into the impact of energy-restricted diets supplemented with Californian almonds versus carbohydrate-rich snacks. The results are nothing short of remarkable. Both diets led to a significant reduction in body weight, with participants shedding approximately 7 kilograms. In a world grappling with obesity and excess weight issues, this revelation could provide a glimmer of hope for millions.

Dr. Sharayah Carter, a researcher at UniSA, is at the forefront of this study, and her enthusiasm is palpable.

Nuts, like almonds, are a great snack, she exclaims.

They’re high in protein, fiber, and packed with vitamins and minerals, but they also have a high fat content which people can associate with increased body weight.

The key here is the type of fat found in almonds. These little powerhouses are rich in unsaturated fats, often referred to as “healthy fats.” Consuming these fats can lead to improved blood cholesterol levels, reduced inflammation, and contribute to overall heart health. So, the stigma surrounding nuts and weight gain might not hold up under scientific scrutiny.

Almonds vs. Nut-Free Diets

In their study, researchers compared the effects of an almond-supplemented diet with a nut-free diet to discern any influence on weight and cardiometabolic outcomes. Both diets produced remarkable results, with approximately 9.3% reduction in body weight over the course of the trial.

However, the almond-supplemented diets showcased an additional dimension of success. They brought about statistically significant changes in specific lipoprotein subfractions known for their atherogenic properties. This suggests that almonds could lead to improved cardiometabolic health in the long run, potentially reducing the risk of heart disease and related complications.

Moreover, almonds have another ace up their sleeve – they keep you feeling fuller for longer. When you’re on a mission to manage your weight, this can be an invaluable ally, helping you resist those tempting, calorie-laden snacks.

The Almond Revolution Continues

This research, funded by the Almond Board of California, engaged 106 participants in a nine-month eating program. This program consisted of a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance. In both phases, 15% of participants’ energy intake comprised unsalted whole almonds with skins for the nut diet or 15% carbohydrate-rich snacks for the nut-free diet.

As the world grapples with an obesity epidemic, the University of South Australia’s research offers a glimmer of hope for those seeking effective, sustainable weight loss methods. The idea that almonds, with their unique blend of nutrients and healthy fats, can play a pivotal role in shedding those extra pounds while promoting overall health is a game-changer.

So, next time you’re contemplating a snack or seeking to improve your diet, don’t shy away from almonds. Embrace them as a tasty and nutritious ally on your journey to a healthier, trimmer you. Your body and heart might just thank you in the long run!


  1. Sharayah Carter, Alison M. Hill, Lauren C. Mead, Hoi Y. Wong, Catherine Yandell, Jonathan D. Buckley, Sze?Yen Tan, Geraint B. Rogers, Francois Fraysse, Alison M. Coates. Almonds vs. carbohydrate snacks in an energy?restricted diet: Weight and cardiometabolic outcomes from a randomized trialObesity, 2023; DOI: 10.1002/oby.23860

About the author:

John Patterson is an avid writer and researcher who delves into the latest scientific research. With an insatiable curiosity, he translates complex concepts into accessible narratives, allowing readers to embark on a journey of discovery. Through his work, John bridges the gap between experts and the public, igniting curiosity and inspiring meaningful conversations about scientific breakthroughs.

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