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University researcher and study author Doctor Sharayah Carter believes the study proves nuts can support a healthy diet for weight management and cardiometabolic health.<\/p>\n
\u201cNuts, like almonds, are a great snack,\u201d she said.<\/p>\n
\u201cThey\u2019re high in protein, fibre, and packed with vitamins and minerals, but they also have a high fat content which people can associate with increased body weight.<\/p>\n
\u201cNuts contain unsaturated fats \u2013 or healthy fats \u2013 which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart.\u201d<\/p>\n
Don’t miss… <\/strong> We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info<\/p>\n Participants in the study completed a nine-month eating plan, which included a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance.<\/p>\n In both phases, 15 percent of participants\u2019 energy intake comprised unsalted whole almonds with skins or 15 percent carbohydrate-rich snacks \u2013 such as rice crackers or baked cereal bars.<\/p>\n Dr Carter continued: \u201cIn this study we examined the effects of an almond-supplemented diet with a nut-free diet to identify any influence on weight and cardiometabolic outcomes.<\/p>\n \u201cBoth the nut and nut free diets resulted in approximately 9.3 percent reduction in body weight over the trial.\u201d<\/p>\n However, she explained that eating almonds had additional benefits.<\/p>\n \u201cYet the almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardiometabolic health in the longer term,\u201d she said.<\/p>\n \u201cAdditionally, nuts have the added benefit of making you feel fuller for longer, which is always a pro when you\u2019re trying to manage your weight.\u201d<\/p>\n Her colleague Dr Alison Coates added: \u201cSustaining 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.<\/p>\n \u201cThis 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.\u201d<\/p>\n The findings come as a separate study, recently published in the American Journal of Clinical Nutrition, found that almonds, when eaten long term as a snack, can improve overall diet quality without causing weight gain.<\/p>\n It concluded: \u201cAlmonds can be incorporated into the diets of habitual snackers to improve diet quality, without evidence for changes in body weight, compared with a popular discretionary snack food.\u201d<\/p>\n
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