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Home arrow Nutrition arrow Weight Management arrow Are Almonds Good for Weight Loss? Perks of the Popular Nut

Are Almonds Good for Weight Loss? Perks of the Popular Nut

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 14, 2023
5 min read 1313 Views 0 Comments
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Almonds are considered a superfood and are among the most nutritionally-dense nuts. Eating almonds can boost your health in various ways. But can an almond diet help you shift unwanted pounds? Here you can find out 5 health benefits of almonds, where almonds rate on the snack scale, and whether consuming almonds can assist your weight loss journey.

are almonds good for weight loss

Nuts are known for their high-calorie and fat content, leading many dieters to eliminate them from their eating plans.

But despite the fear surrounding fat and calories in a weight-loss program, nuts can be surprisingly beneficial. Some can even contribute to your weight loss journey, helping you burn fat and improve your overall wellness.

One of the best healthy nuts to include in your diet is almonds. This article explores the key health benefits of almonds and identifies why they may be an excellent weight-loss-friendly snack.

Are Almonds Good for Weight Loss?

Almonds make a great addition to a weight loss program primarily due to their satiating properties. Whether you want to lose 5 pounds or 50, the high fiber and protein content will fill you up and curb hunger, decreasing your desire to eat more.

Despite being high in calories, a small serving of almonds daily can prevent you from consuming extra calories from other foods throughout the day. In consuming fewer calories overall, these nuts can help you lose weight. Plus, they’re a low-carb nut, making them ideal for a low-carb diet.

Snacking on raw almonds in place of energy-matched alternative snacks has shown greater appetite control. Eating almonds has also been shown to reduce hunger, elevate satiety, and increase resting energy expenditure.

Are Almonds a Healthy Snack?

Almonds are an exceptionally healthy snack. A single serving of these nuts provides you with an abundance of essential vitamins and minerals, including fiber, calcium, protein, iron, potassium, and vitamin E.

Almonds also have antioxidant properties that help protect the body from free radical damage, reducing the risk of developing heart-related diseases.

Almonds are high in fat. However, the majority of the fat content is from healthy monounsaturated fats. As long as you’re not eating copious amounts, you can safely snack on almonds, even if you’re following a specific diet such as a low-calorie diet or the keto diet.

Your body needs healthy fats to function correctly, and almonds are rich in essential fatty acids – these are acids the body cannot produce alone. They support heart health, reduce bad cholesterol levels, and play a role in cancer and obesity prevention.

Are almonds filling?

Like many other nuts, almonds are filling because they are nutrient and energy-dense. They are high in fiber, protein, and healthy fats – all the macronutrients that keep you feeling full for longer. A 100g serving contains 12.5g of fiber, 21.2g of protein, and 49.9g of fat.

High-fiber foods take longer to digest, creating feelings of satiety. Protein increases fullness by reducing the hunger hormone ghrelin levels, leaving you satisfied. Dietary fats also help regulate appetite and increase satiety, partly from the release of appetite hormones.

The combination of all three nutrients makes almonds a filling snack option.

5 Benefits of Almonds You Should Know About

Consuming almonds as part of a healthy diet can benefit your health in several ways, from improving your heart health to helping you lose weight. Here are the five top advantages of including almonds in your daily diet.

#1 Controls blood sugar and blood pressure

Almonds are great for blood sugar control because they are low in carbs and high in healthy fats, fiber, and protein. Almonds are a good source of nutrition and may be even more beneficial for people with diabetes.

Consuming almonds may lower blood glucose levels and reduce energy intake. An almond diet has also improved insulin sensitivity in people with prediabetes. 

Additionally, a study of people with type 2 diabetes who ate almonds daily had reduced fasting glucose and insulin levels.

Almonds may also positively affect blood pressure by reducing diastolic blood pressure.

Meanwhile, low levels of magnesium are associated with high blood pressure. The magnesium content of almonds can help correct a magnesium deficiency, thus reducing blood pressure and treating hypertension. You may even benefit from magnesium for weight loss.

#2 Reduces the risk of heart disease

Almonds contain plenty of vitamin E, which can help your heart and potentially decrease your risk of developing heart diseases.

Almonds reduce LDL cholesterol levels, otherwise known as bad cholesterol, due to their unsaturated fat content. LDL cholesterol is a proven risk factor for coronary heart disease. Almond consumption may also maintain or increase HDL cholesterol levels (the good kind).

Eating almonds and other nuts can also improve the health of arteries and reduce inflammation associated with heart-related diseases.

Whole almonds within a healthy diet may be recommended to manage dyslipidemia (the imbalance of lipids), although further research is necessary.

#3 Improves digestion

As a fiber-rich food source, eating a small handful of almonds or even drinking almond milk can help keep your bowel movements regular and prevent constipation. Fiber adds bulk to stool and helps it retain water, making it easier to pass.

The prebiotic effects can improve the gut microbiota profile, promoting healthy bacterial activities and inhibiting harmful ones.

#4 Improves brain function

Almonds and other tree nuts have the potential to fight age-related brain dysfunction due to their nutritious components. High amounts of vitamin E, for example, are associated with better cognitive performance as the antioxidant properties help prevent and delay the decline of cognitive function.

The antioxidants found in almonds fight and prevent oxidative stress caused by free radical damage, therefore mitigating damage to brain cells.

#5 Good for weight loss

The bottom line is that almonds are a good choice if you want to lose weight because they fill you up, so you don’t feel hungry. As they keep hunger in check, weight gain is less likely to occur as you refrain from eating more calories.

People eating almonds lost more weight than those eating complex carbohydrates due to increased satiety. Daily almond consumption may be particularly significant in targeting excess fat in the abdominal region, reducing belly fat.

An excess of upper belly fat is dangerous to your health, so taking action to reduce belly fat is critical. Fat around the organs is a component of metabolic syndrome, which can contribute to coronary artery disease.

How to Eat Almonds for Weight Loss

Almonds are a versatile nut that you can consume in various ways. The simplest way to add them to your diet is by munching raw, whole almonds. If you don’t enjoy whole nuts, you can add sliced almonds to everything from yogurt to salads.

Roasted almonds are nutritious, but they may lose some of their nutrients through the roasting process. They often contain added salt, so always check the label if purchasing store-bought almonds.

Although the nutritional value is lower, almond milk does provide many of the same benefits as whole almonds. You can drink almond milk alone or pour it into your coffee.


Are almonds fattening?

Although a high-calorie, high-fat food, almonds are not associated with weight gain. Instead, they are promoted as a weight-loss food because they promote satiety. However, it is important to eat almonds in moderation to avoid consuming too many calories. Copious amounts will increase your overall caloric intake.

Are almonds high in fat?

Yes, almonds contain 49.9g of fat in a 100g serving. The good news is that most of the fat content comes from unsaturated fats. Unsaturated fat is healthy fat because consumption can improve blood cholesterol levels.

How many almonds should you eat a day?

23 almonds are considered the ideal portion of almonds in the daily diet. This number of almonds is the equivalent of one ounce or a quarter cup. As many people prefer not to count, you can get your dose of nutrition from almonds with a small handful.

A Word From Our Nutritionist

The almond nut is a nutritional powerhouse with antioxidants, vitamins, and minerals. The macronutrients in almonds make them an excellent healthy snack that can help get you in shape.

Healthy fat has an abundance of benefits, from improving heart health to keeping you satisfied, while the proteins support the development of lean muscle mass. Fiber plays a major role in any weight loss plan as it reduces your appetite.

It’s important to remember that almonds alone won’t contribute to significant fat loss. Long-term changes and a sustainable reduction in body mass index and waist circumference come down to a healthy lifestyle that combines regular exercise with a balanced diet. Even small doses of daily exercise bring remarkable benefits. You could try walking 2 miles or running for 20 minutes per day.


If you’re looking for an effective weight loss strategy, adding almonds to your nutrition plan is a step in the right direction. Almonds in the diet may assist you in losing more weight by helping you consume fewer calories and potentially reducing belly fat.

Aside from the weight loss benefits, almonds may improve brain and digestive health and help reduce your risk of diabetes and certain chronic diseases.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 14, 2023
5 min read 1313 Views 0 Comments

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