Do almonds make you fat?

Overconsumption of almonds can certainly make you gain weight. However, consuming reasonable amounts promotes weight loss. Try to consume 1-2 handfuls of almonds a day to lose weight.

How many calories are in almonds?

Almonds are high in calories. A handful contains 164 calories. So, we shouldn’t consume too many almonds, if we want to lose weight. A handful a day is enough.

Only active people and athletes, or people who don’t want to lose weight, can consume higher amounts

You could even consume a handful of mixed nuts and seeds a day. Hazelnuts, walnuts, pistachios, and sunflower seeds have a great nutritional value as well. Reasonable amounts of seeds and nuts are good for weight loss.

Almonds won’t make you fat

Eating reasonable amounts of almonds as part of a well-balanced diet won’t make you gain weight. On the contrary, almond consumption promotes weight loss!

We don’t absorb all calories of almonds

Almonds are particularly high in fat. Actually, 54% of almond weight comes from fat. That’s why almonds are high in calories. 1 gram of fat has 9 calories! Carbs and protein have only 4 calories per gram.

But, almonds have healthy fats, which are good for the heart when consumed in moderation!

Do Grapes Make You Gain Weight?
Do Grapes Make You Gain Weight?

We can’t absorb all fat from almonds, though. According to a study, 20 women consumed about 60 g of almonds a day for 10 weeks without any further diet changes. Women didn’t gain any weight, despite almonds’ high calorie content.[1]

Consuming even 2 handfuls of almonds a day, as part of a well-balanced diet, is rather unlikely to make you fat.

Almonds promote satiety

Almonds promote satiety because they’re particularly high in fiber and protein.

So, moderate almond consumption helps us follow a low-calorie diet for weight loss long-term.

It’s better for you to eat almonds instead of any high-sugar snack.

In addition, as almonds are low in net carbs, even people with diabetes and people on keto can regularly consume them.

Unsaturated fats in almonds promote thermogenesis

According to studies, chronic consumption of nuts, such as almonds, may cause increased resting energy expenditure! Mainly due to their high unsaturated fatty acid content.

Unsaturated fats are good for weight loss. They help the body burn more calories after a meal, increasing thermogenesis.[2]

Almonds are particularly rich in monounsaturated and polyunsaturated fatty acids. These are healthy fats. In fact, when consumed in moderation, instead of saturated fatty acids, these fats are good for the heart.

Vitamin E deficiency makes us fat

Furthermore, almonds are good for weight loss, due to their high content of vitamin E. Actually, almonds are the richest common food in vitamin E, second only to sunflower seeds.

If you want to lose weight, you should get 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.[3]

Almonds contain compounds that prevent weight gain

Additionally, almonds are high in nutrients that are vital for a good metabolism, which burns fat. For instance, they’re an excellent source of calcium, iron, magnesium, phosphorus, potassium, and zinc!

calcium (mg)26074
iron (mg)3,61
magnesium (mg)27177
phosphorus (mg)457130
potassium (mg)692196
zinc (mg)3,210,9
Nutrition value of almonds.

Zinc may reduce insulin resistance, and appetite in overweight people.[4]

Moreover, potassium deficiency has been associated with increased body mass index (BMI), and obesity. A diet rich in potassium and magnesium is important for weight loss.[5]

Also, almonds can help you burn fat, as they’re among the richest foods in riboflavin. A vitamin which is vital for fat metabolism.

Moreover, almonds can help you build muscle mass. Increased muscle mass is vital for a higher metabolism.

How many almonds can make you fat?

According to many studies, people lost more weight after eating at least a handful of almonds a day. Therefore, consuming up to 2 handfuls a day, preferably before a high-calorie meal, is good for weight loss.

However, people who follow a sedentary life shouldn’t consume more than 2 handfuls of almonds a day. Overconsumption of almonds can make you gain weight.

3 handfuls of almonds contain more than 500 calories! We lose weight when we consume fewer calories than we burn. Consuming too many calories from almonds (or any other healthy food) can still make us fat.