Up to 1 handful of almonds a day doesn’t make you fat, despite having more than 170 calories. Almonds contain compounds that burn fat & help us lose weight.
How many calories do almonds have?
Certainly, almonds are high in calories. 100g contains 607 calories and 1oz contains 172 calories. So, we shouldn’t consume too many almonds, if we want to lose weight. A handful a day is enough. More may lead to weight gain.
On the contrary, if you’re an active person, athlete, or you don’t want to lose weight, you can consume more. In any case, prefer to mix nuts and seeds. For instance, hazelnuts, pistachios, and sunflower seeds don’t make us fat either. Actually, they’re also beneficial for weight loss.
Why almonds don’t make you fat?
We can’t absorb all calories
Almonds are particularly high in fat. Actually, 54% of almond weight comes from fat. That’s why almonds are high in calories. 1g of fat has 9 calories! Carbs and protein have only 4 calories per gram.
But, almonds don’t make us fat because we can’t absorb all their fat. So, the body has to burn fewer calories!
According to a study, 20 women consumed about 60g of almonds a day for 10 weeks without any further diet changes. Women didn’t gain any weight, despite almonds’ high calorie content.
Most noteworthy, almonds can reduce the risk of cardiovascular disease, as they’re rich on fiber, unsaturated fat, and powerful phytonutrients!
Therefore, consuming almonds regularly is beneficial for good health. Even 2 handfuls a day have limited risk of weight gain!
Almonds have a satiating effect
Another key mechanism that makes almonds good for weight loss is that they provide satiety!
Almonds are particularly high in fiber, protein, unsaturated fats, and many phytochemicals. Also, they have a pretty low glycemic index. These factors make almonds a super satiating food.
So, we tend to eat less food in a day! Fewer total calories is the key for weight loss. Most noteworthy, almonds prevent hunger. So, they make weight loss easy!
100g of almonds contain 54g of fat. Mainly monounsaturated & polyunsaturated fatty acids. The healthy type of fats. Furthermore, 100g of almonds contain 20.3g of protein, 20.4g of carbs, and 10.6g of dietary fiber.
Practically, prefer eating almonds, rather than other snacks high in refined carbs, such as muffins. Almonds can keep us full for longer. Above all, they’re good for health. For instance, they can reduce blood lipids levels.
They help the body burn more calories
According to studies, chronic consumption of nuts, such as almonds may cause increased resting energy expenditure! Due to the high content of unsaturated fatty acids.
These type of fats are considered good for health. For instance, they reduce the risk of cardiovascular disease. Moreover, they’re good for weight loss. They help the body burn more calories after a meal, increasing thermogenesis.
100g of almonds contain 33g of monounsaturated and 13.8g of polyunsaturated fatty acids! Most noteworthy, they contain only 4g of saturated fatty acids.
Vitamin E deficiency makes us fat
Almonds are good for weight loss, due to their high content of vitamin E. 100g of almonds contain 25.6g of vitamin E. A handful contains about 7.3 mg of vitamin E, or almost 50% DV (Daily Value)! Certainly, almonds are among the best dietary sources of vitamin E. Sunflower seeds are also a great source of vitamin E.
If you want to lose weight, you should take adequate amounts of vitamin E. Vitamin E is a powerful antioxidant with anti-obesity properties! Overweight people tend to have low levels of vitamin E. Therefore, people who want to lose weight should eat nuts and seeds which are high in vitamin E daily.
Almonds contain compounds that prevent weight gain
Additionally, almonds are high in nutrients that are vital for weight loss and increased metabolism which burns fat. For instance, they’re an excellent source of calcium, iron, magnesium, phosphorus, potassium, and zinc!
Zinc may reduce insulin resistance, and appetite in overweight people. Moreover, potassium deficiency has been associated with increased body mass index (BMI), and obesity. A diet rich in potassium is important for fast weight loss.
Other health benefits of eating almonds
Many studies have shown that consuming almonds daily is good for health. Eat up to 2 handfuls of almonds a day, along with other nuts and seeds, for best results. This amount won’t make you fat.
Almonds seem to reduce triglycerides levels and LDL-cholesterol. Hence, they may reduce the risk of cardiovascular disease.
Moreover, almonds may decrease fasting blood sugar and improve insulin sensitivity. Partly, by their high content of oleic acid.
How many almonds should I eat to lose weight?
According to many studies, people lost more weight after eating at least a handful of almonds a day. Furthermore, you can consume up to 2 handfuls of mixed seeds and nuts a day, in order, to lose more weight.
Therefore, besides almonds, you could lose more weight consuming hazelnuts, walnuts, sesame seeds (or tahini), pumpkin seeds, sunflower seeds, and pistachios! They may be high in calories, but up to 2 handfuls of mixed seeds and nuts a day won’t make you fat.