Modesto, CA – Two new studies build on the large body of scientific evidence suggesting that almonds can improve diet quality and aid in weight management. They may also support weight loss as part of a reduced-calorie diet among adults with overweight or obesity.
The first study1, published in Obesity and funded by the Almond Board of California, tracked 140 Australians aged 25-65 years with overweight or obesity for nine months. For the first three months of the study, the participants reduced their daily calories by 30% through either a nut-free or almond-enriched diet (with almonds providing 15% of their daily calorie needs, which is approximately 1.0-1.76 ounces/30-50 g). On both diets, participants lost an average of 15 pounds (7 kg) and improved their lean body mass after three months. Moreover, they continued to lose weight, about 2 pounds (approximately 1 kg), during the subsequent six months.
“Sustaining weight loss after a weight management program can be challenging, with many people gaining weight back at the end of the calorie restriction phase of their program,” said Dr. Alison Coates, Professor of Human Nutrition and Director of the Alliance for Research in Exercise, Nutrition, and Activity at the University of South Australia. “This study showed that adding almonds to a weight management eating plan can not only promote meaningful weight loss but also offer a healthy and sustainable dietary addition.”
Participants who ate almonds also saw improvements in some lipoprotein subfractions (the different types of lipoproteins that carry cholesterol and triglycerides in the blood), which may reduce cardiovascular risks. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Future research should investigate different doses of almonds and test people with additional heart disease and diabetes risk factors, as the results are not generalizable to populations with chronic diseases.
The second study was a 12-month study2, published in the American Journal of Clinical Nutrition and also funded by the Almond Board of California, which found that almonds, when eaten long term as a snack, can improve overall diet quality without causing weight gain among healthy non-obese, habitual snacking adults in New Zealand. Half of the 136 participants were assigned to eat either 1.5 ounces (43 g) of almonds or 10% of their daily calorie needs (whichever was greater) while the remaining participants in the control group consumed a calorie-matched high-carbohydrate snack. Participants in the almond group consumed significantly more protein, polyunsaturated and monounsaturated fats, fiber, vitamin E, calcium, copper, magnesium, phosphorous, and zinc, and less carbohydrates and sugar than the control group.
There were no statistically significant weight changes or changes in lipids during the study in either group, suggesting almonds did not cause weight gain. Women in the almond group did not have a statistically significant change in visceral fat, but men had a statistically significant increase in visceral fat compared to the biscuit group. This finding has not been observed in previous studies, but it is important to note that this intervention was conducted during the COVID-19 lockdown, which may have affected eating habits and exercise levels. The participants were people at a normal weight or overweight so results may not be generalizable to other populations such as those with obesity.
Together, these studies add to a growing body of scientific evidence suggesting that almonds, when eaten as part of a healthy diet, do not cause weight gain, can be included in reduced-calorie weight loss diets, and may improve overall diet quality and lower heart disease risk.
One ounce (28 g) of almonds provides 4 g fiber and 15 essential nutrients, including: 77 mg magnesium (18.3% DV), 210 mg potassium (4% DV), and 7.27 mg vitamin E (50% DV), making them a great snack for balanced weight management eating plans. One serving of almonds (28 g) has 13 g of unsaturated fat and only 1 g of saturated fat.
Study Findings At-a-Glance
Study 1: Almonds vs. Carbohydrate Snacks in an Energy-Restricted Diet: Weight and Cardiometabolic Outcomes from a Randomized Trial
- In this largest study to date of almonds and weight management, participants following an almond-enriched diet consumed 15% of their daily calorie needs from 1.0 to 1.76 ounces (30-50 g) of whole, unsalted almonds, while the nut-free control group consumed 15% of their calories from carbohydrate-rich snacks. Both groups reduced their overall energy intake by 30% for three months followed by a six-month weight maintenance phase.
- Both groups experienced weight loss during the intervention phase as well as improvements in blood pressure, total cholesterol, harmful LDL-cholesterol, triglycerides and beneficial HDL-cholesterol.
- The almond group saw greater improvements in lipoprotein subfractions (the different types of lipoproteins that carry cholesterol and triglycerides in the blood), which may reduce cardiovascular risks.
- Limitations: Future research should investigate different doses of almonds and test people with additional heart disease and diabetes risk factors as the results are not generalizable to populations with chronic diseases.
Study 2: Comparing the Effects of Consuming Almonds or Biscuits on Body Weight in Habitual Snackers: A 1-Year Randomized Controlled Trial
- In this study, 136 normal weight or overweight snackers added either 1.5 ounces (43 g) of almonds (about 10% of their daily calorie needs) or an equivalent amount of biscuits to their diet.
- Researchers measured baseline body weight, body composition, fasting blood samples and resting metabolic rate. Participants completed a 3-day weighed food record and a sleep questionnaire. Participants were encouraged to consume their study snacks as their first snack of the day. Measures were repeated at 3, 6 and 12 months.
- For the almond group, absolute intakes of protein, total fat, polyunsaturated and monounsaturated fats, fiber, vitamin E, calcium, copper, magnesium, phosphorous, and zinc increased. The almond group had significantly lower energy intake from carbohydrates and sugar compared to the biscuit control group.
- There were no statistically significant weight changes or changes in lipids during the study in either group. Women in the almond group did not have a statistically significant change in visceral fat, but men had a statistically significant increase in visceral fat compared to the biscuit group.
- Limitations: The study was conducted during the COVID-19 lockdown which may have affected eating habits and exercise levels. The participants were people at a normal weight or overweight so results may not be generalizable to other populations such as those with obesity
