Consuming almonds may help control weight and improve cardiovascular health in adults, conclude two new studies funded by the California Almond Board, an organization dedicated to promoting California almonds.
The first study, published in the medical journal Obesity in August 2023, followed 140 overweight or obese people aged 25 to 65 over a nine-month period.
During the first three months, participants were asked to reduce their daily caloric intake by 30% through a nut-free diet or an almond-fortified diet that provided 15% of their daily calorie needs (about 30-50 grams).
Using both diets, participants lost an average of seven kilograms and improved their muscle mass after three months, continuing to lose about one kilogram over the next six months.
“Research has shown that including almonds in a weight management meal plan can not only promote significant weight loss, but also provide a healthy and sustainable nutritional supplement,” said Professor of Human Nutrition and Director of the University’s Exercise, Nutrition and Activity Research Alliance . from South Australia, Alison Coates.
Additionally, participants who consumed almonds had improved levels of certain types of lipoproteins that transport cholesterol and triglycerides in the blood, which may help reduce cardiovascular risk.
“Scientific evidence suggests, but does not prove, that consuming 43 grams of most nuts per day as part of a diet low in saturated fat and cholesterol may reduce the risk of cardiovascular disease,” Almond said in a statement. with which the EFE agency has a content disclosure agreement.
The second study lasted 12 months and involved 136 people. Half of them were advised to consume 43 grams of almonds, or 10% of their calorie needs. The other half were asked to eat a carbohydrate-rich snack with the same amount of calories.
“Participants in the almond group consumed significantly more protein, polyunsaturated and monounsaturated fats, fiber, vitamin E, calcium, copper, magnesium, phosphorus and zinc, and less carbohydrates and sugar than the control group,” the study said.
According to the California Almond Board, this study found that there were no statistically significant changes in participants’ weight or lipids, “suggesting that almonds do not cause weight gain.”
Additionally, the organization said they both provide scientific evidence to suggest that almonds, when consumed as part of a healthy diet, do not cause weight gain, can be included in low-calorie diets for weight loss, and may improve overall health. diet, and reducing the risk of cardiovascular disease.
A 28-gram serving of almonds, about 23, contains four grams of fiber and 15 essential nutrients, including 77 milligrams of magnesium, 210 milligrams of potassium and 7.27 milligrams of vitamin E, 13 grams of “good” unsaturated fat and just one gram of saturated fat. fat
Author: Lusa
Source: CM Jornal
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