Look at the ingredient label of a pack of nuts and you may see that it is high in calories and fat. If you’re trying to lose weight, this may tempt you to quit nuts altogether.
“Nuts are a lot of fat and are an energy-intensive food, meaning they contain a lot of calories in a small serving,” says Michelle Milgrim (Registered Dietitian, MS, RD, CDN, CLC), a registered dietitian at Northwell Health NSW
However, Milgrrim says nuts are not impossible even if someone wants to lose weight. In fact, a 2021 meta-analysis found that for every extra serving of nuts eaten per day, people had a 3% to 5% lower risk of being overweight/obese.
“There is strong evidence that nuts are not associated with weight gain and an increased risk of obesity,” Milgrium said. Baffle? Skeptical? Two registered dietitians discuss why nuts are a great menu item when losing weight and which nuts they are best suited for weight loss.
Are Nuts Good for Weight Loss?
Yes. Despite the high calorie and fat content of nuts, dietitians recommend them for those who want to lose weight.
“Fat is a macronutrient, which means our bodies need fat, just like protein and carbohydrates,” says Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition.
The type of fat matters, though, and its benefits go far beyond the numbers on the scale. “Consuming nuts helps reduce the risk of cardiovascular disease and coronary heart disease,” Milgram said. “Since nuts are high in monounsaturated and polyunsaturated fats, especially omega-3 fatty acids, nuts can help improve blood lipids by lowering LDL cholesterol, triglycerides, and total cholesterol.”
However, Zupano does recommend minimizing saturated and trans fat intake. “[These] fats can lead to heart disease, weight gain, obesity, elevated blood pressure and triglycerides,” Zupano said.
According to a Registered Dietitian, This Is the Number One Best Weight Loss Nut
If you’re a big fan of almonds, you’re in luck: Milgrim and Zumpano agree that almonds are a great addition to your weight loss menu. “Almonds have the highest protein and fiber content,” Milgrim shared. Zumpano also emphasizes the protein and fiber in almonds. In general, a 1-ounce serving of almonds contains 6 grams of protein and 3 grams of fiber, she says.
“Protein helps control appetite and build muscle mass,” Zupano explains. “Fiber can keep you full for longer and help stabilize blood sugar.”
Here’s what Zumpano loves about almonds:
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Fat content. “Eighty perfect fats are monounsaturated fats, or healthy fats, and provide satiety,” Zupano said.
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Low carbs. “Three grams of net carbs means almonds are lower in carbohydrates,” Zupano explains. Although complex carbohydrates such as whole grains are a nutritious part of the diet, even for people who lose weight, people often get these carbohydrates from other sources. Therefore, eating low-carb snacks such as almonds is beneficial.
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L-Arginine. Zumpano says this amino acid helps burn fat.
How Many Almonds Should I Eat to Lose Weight?
Zumpano states that a serving of almonds is typically 1 ounce (about 23 almonds) or 2 tablespoons of natural almond butter. She usually advises patients to stick to this amount every day.
Milgrium agrees that portion size is key when consuming almonds and trying to lose weight, as adding nuts without reducing calorie intake in other parts can lead to weight gain. “If you add nuts to your diet, be sure to limit your intake and consider adding nuts to the rest of your diet to avoid eating too many calories,” Milgrrim said. ”
The Way to Enjoy Almonds
Milgrim generally recommends eating almonds as a snack.
“As a snack, it’s easier to control portion sizes because you know you’re eating a snack rather than a full meal,” Milgrrim says. “I’m also more likely to eat snack-sized portions.”
Zupano also likes to snack on almonds, but if you don’t want to eat them directly, there are ways to make them fresher. “Almonds can be roasted with vanilla and enjoyed as a snack,” Zupano shares.
Other almond-centric ideas Zumpano likes include:
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Sprinkle chopped almonds on the salad
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Spread 2 tablespoons of almond butter over celery or apple
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Add 2 tablespoons of almond butter to oatmeal, energy balls, or stir-fry
Other Weight Loss Nuts
Aren’t almonds and almond butter your jam? Do not worry. When you’re trying to lose weight, there are other high-quality nuts to eat.
“In general, all nuts are heart-healthy snack options,” Milgrim said. “But, like many food groups, different nuts contain different nutrients. To get the most benefits, it’s a good idea to eat a variety of nuts, just like eating a variety of colorful vegetables. ”
Milgrim suggests:
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Walnuts, pecans, chestnuts, peanuts, and pistachios provide antioxidants
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Macadamias, hazelnuts, pecans and peanuts are good for heart health
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Macadamias and hazelnuts provide monounsaturated fats
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Low-fat choice of pistachios
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Brazil nuts are rich in selenium, which may protect against certain cancers, cardiovascular disease, and cognitive decline
What to Do if You Are Trying to Lose Weight
If you’re having trouble losing weight, you’re not alone. But some of these suggestions may feel cookie-cutter, so it’s helpful to remember that customization support is available. “Consulting with a registered dietitian can help you lose weight quickly,” Milgrrim explains. “A dietitian will help you understand your eating patterns, including what you eat, and all the things in our lives that affect how or why we eat, and help you find ways to start making small changes to help you on your journey.”
