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Almonds help in controlling the number of calories while losing weight
Last reviewed: 01.07.2025
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Replacing less-than-healthy foods with nuts can help dieters control their calorie intake while lowering their blood cholesterol levels.
Scientists from Temple University (Philadelphia, USA) conducted an experiment involving 123 generally healthy but obese people. For 18 months, the subjects followed a diet with a controlled amount of calories consumed. Women ate 1,200–1,500 calories per day, and men – 1,500–1,800. Half of the participants, selected randomly, received two 28-gram bags of almonds daily (about 24 nuts per package) with a total energy value of 350 calories. The other half of the respondents did not eat any nuts.
A follow-up of the subjects six months after the start of the experiment showed that the group that did not receive almonds lost slightly more weight: an average of 7.2 kg versus 5.4 kg. After a year, both groups had regained some of the weight they had lost, and the obvious difference in the amount of weight lost by all participants had disappeared.
As for blood cholesterol, after six months of the study, the nut group had dropped by 8.7 mg/dL, compared to 0.1 mg/dL for those who did not eat nuts. This puts all subjects' cholesterol levels below 200 mg/dL, as recommended by the Centers for Disease Control and Prevention. After 18 months of the study, blood cholesterol levels had increased in both groups, but the nut group still had lower levels.
Experts note that almonds are especially rich in magnesium, potassium, and vitamin E, and are a good source of dietary fiber and calcium. When dieters are limiting their calorie intake, it is important to eat nutritious foods that are rich in vitamins and minerals, as well as good quality fats. Including almonds in your diet can be an effective way to control calories and lower blood cholesterol.