Can Almonds Assist Weight Management? Going Nuts!

by Lani Muelrath, M.A.

"the Fitness DreamMaker"

According to a recent study published by the British Journal of Nutrition, eating a small handful of almonds daily can powerfully protect one against appetite surges, increase satiety -thus enhancing weight control – as well as lower LDL cholesterol.

I always have a jar of raw almonds in my fridge and most days will enjoy a few as an appetizer before a meal.  For some time I have been aware of their strong nutritional profile and blood sugar stabilizing qualities.  Thus, I am always pleased to read about new research underscoring the benefits of this relatively unmined gem.

As a matter of fact, "the researchers found that when people were eating the 344 calories worth of almonds every day they were, in total, only taking in an extra 77 calories. This is because the participants naturally compensate for the great majority of the calories in almonds, about 74 percent, as they found them to be satiating, or satisfying.  A further portion of these extra daily 77 calories was offset because the fibre structure of almonds blocked the fat in almonds from being fully absorbed." (Medical News Today)

Almonds are also an excellent dietary source of vitamin E, magnesium, and fatty acids. This contributes to the satiety factor of nibbling some almonts daily as a nutritional boost AND as  a natural appetite management tool.  The deep nutrition and dietary fiber  in almonds are a powerful dietary ally!

Some personal commentary?  When it comes right down to it, studies such as this underscore the value of whole, unprocessed, natural foods and the nutrient density of same.  With almonds, you are enjoying a tidy package of quality fats, protein, fiber, and micronutrients.  Let this be a guiding light for other elements of your dietary intake.

Read the overview of the British Journal of Nutrition almond study here: 

Are All Calories Created Equal? A New Study Shows A Serving Of Almonds Can Help You Feel Full, Without Leading To Weight Gain

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