Almonds are one of the best plant-based foods because they are good for your body in many ways. They can help lower blood pressure, make you feel fuller, are high in protein, and make a great snack. Almonds can also help you lose weight, which is another reason you might want to eat them.
But adding nuts to a poor diet can lead to different results. When you attempt to lose weight or maintain it under control, you need to follow the diet as a whole. But because nuts are high in calories, you shouldn’t eat too many.
How Almonds Can Help You Lose Weight
Here are some of the benefits of nuts for weight loss that have been proven:
Almonds help control blood sugar levels.
A study shows that adding nuts to a healthy diet can help people with type 2 diabetes control their blood sugar and insulin intolerance. Also, the good effect of almonds on insulin tolerance, sensitivity, or insulin levels can make it less likely that people with diabetes will gain weight.
Low magnesium amounts are also common in people with type 2 diabetes. A lack of magnesium makes it hard to control blood sugar levels and can cause insulin resistance, making you gain weight. Studies have demonstrated that people who are overweight or fat can benefit from magnesium-rich foods like nuts, even though some individuals with low magnesium levels gain weight.
One ounce, about 20–23 whole almonds, has 80 mg of magnesium, about 19–20% of the suggested daily amount. So, nuts can help you get more magnesium and keep your blood sugar in check, which can help you avoid gaining weight.
Almonds help you feel full.
Almonds’ high amounts of good fats, protein, and fiber help people lose weight by making them feel fuller. The fiber soaks up water and swells in your stomach and intestines, making you feel full and less hungry. At the same time, nuts’ protein and good fats make you feel less hungry because your body takes longer to break them down. It gets rid of the need to eat snacks during the day.
The less you snack, the less weight you will gain. As the number of obese people rises, eating snacks between meals that make you feel full is a smart way to cut calories. A recent study found that eating nuts for a snack in the middle of the morning instead of bread or water makes you feel less hungry. Almonds make you feel fuller, making you less hungry for high-calorie, high-fat foods.
Almonds increase metabolism.
The skin comes off easily when you soak nuts, and the nutrients are released more quickly. Also, soaking nuts releases the enzyme lipase, which speeds up the metabolism and helps the body digest fat.
The enzyme lipase helps break down fat, but it can only be found in raw nuts. When you soak raw nuts for 8 to 12 hours, they grow. Almonds, on the other hand, don’t grow tails such as bean sprouts do. Instead, they get a little bigger, making it easier to chew and swallow.
How Many Almonds Should You Consume to Lose Weight?
Before you eat a bowl of nuts as a portion of food, keep in mind that they only help you lose weight if you eat them as part of a low-calorie diet. Almonds can be a good substitute for snacks that are high in carbs. As a result, it helps keep a good weight.
So, your eating habits and actions are the most important things. It would help to eat a healthy serving of nuts to stay within your usual calorie needs. But it can be different for each person. One study found that eating about 1.5 ounces or 30-35 grams of almonds every day improved cholesterol balance and decreased central obesity.
It is a bit more than the standard daily suggestion of 1 ounce. In another 24-week trial study, people who were overweight or obese lost weight when they ate a low-calorie meal with 84 g of nuts each day. But it’s not always a good thought to eat so many nuts.
How to Lose Weight Eating Almonds
Almonds can help you lose weight at any time. Almonds are good at any time of day. But most experts say nuts are best as a snack between meals, like in the middle of the morning or afternoon. It helps keep you from getting hungry between breakfast and lunch.
Here are the best ways to lose weight by eating almonds:
Smoothies or Shakes
If you think eating almonds in the morning will help you lose weight, add chopped almonds to soups and shakes. Also, adding almond powder to your morning drink can make it more nutritious.
Whole Almonds
You can eat a handful of whole almonds that are raw, wet, or cooked. Keep the nut skin on because it is full of fiber and will make you feel full for a long time.
Almond Milk
Almond milk made from plants is a great low-calorie option to milk made from cow’s milk, especially for vegans and people who can’t digest lactose. Raw almonds can be soaked, ground, and strained at home to make almond milk.
Risks of Eating Too Many Almonds
When almonds are eaten in moderation, there are no negative effects. But here are some bad things that can happen if you eat too many almonds:
Interfere with medication
Manganese is found in a lot of almonds. So, if you eat too many nuts, your body will take in too much manganese. Because of this, it makes the medicines you might be taking less effective.
Digestive Distress
Since nuts have a lot of fiber, eating too many can lead to diarrhea, tummy aches, bloating, and sickness. These stomach problems can happen right after eating or a few hours later. Take probiotics or drink a lot of water in this case.
Vitamin E Overdose
Eating almonds will rarely give you too much vitamin E. But problems can happen if you eat too many almonds and other foods high in vitamin E.
Allergies
A popular allergy is amandine, which is a protein found in almonds. It can make your tongue, mouth, and lips grow, make your mouth itch, or make your throat feel scratchy. If you are allergic to other tree nuts, you should be careful when eating almonds.
Conclusion
Almonds contain protein, which helps fight hunger; fiber, which fills you up quickly; and healthy polyunsaturated fats, which help build and keep a calorie shortage. Ultimately, the only method to lose weight is to eat fewer calories instead of burning your body.
So, the best way to help you lose weight is to stick to the suggested serving size of 1 ounce, which is about 20–23 whole almonds. Soaked almonds are easier for some people to handle, and you can add slivered almonds to soups and sweets to make them more filling. Remember that everything is good in small amounts.
