Maintaining a healthy diet can be tricky—especially if you love to snack. While snacks can be a great way to stay energized throughout the day between meals, many of the most popular options out there are highly processed and terrible for your overall health, especially if you’re trying to lose weight. However, there’s one type of snack that’s both tasty and great for your waistline: nuts. In fact, one type of nut in particular is packed with health benefits that can help you along your weight loss journey.
To discover the best type of nut that you can enjoy while losing weight, we spoke to experts Krutika Nanavati, a registered dietitian and nutritionist, and Paulina Lee, a registered dietitian and founder of Savvy Stummy, LLC. They told us that almonds are always a good choice. Read on to learn more about the health benefits of this delicious, nutritious snack.
How almonds can aid weight loss
There's so much to love about almonds. They're tasty, versatile, perfect for snacking, and, as it turns out, a secret weapon when it comes to weight loss.
This nutrient-packed superfood can help you slim down in a few different ways. Not only are they highly satiating, but they also offer up antioxidants, protein, fiber, and a great amount of one vitamin in particular: Vitamin E. "Almonds are a good source of vitamin E, which is an antioxidant that helps protect cells from damage," Nanavati confirms.
When your body is protected from cellular damage thanks to Vitamin E and the other antioxidants found in almonds, you can lower your risk of diseases like heart disease, cancer, and more, all while aiding weight loss by reducing inflammation in your body.
In addition to all of those antioxidants, there's another major upside to munching on almonds: their monounsaturated fat content. Monounsaturated fats, a.k.a. healthy fats (which you can get from a range of tasty foods) are some of the best nutrients out there when it comes to losing weight. And luckily, almonds are full of them. "Almonds are rich in monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease," Nanavati says.
Then, of course, there's the protein, which can help keep you full so that you avoid overeating later on—and may even boost your metabolism. "Because protein takes longer to be used and absorbed, it has a higher thermic effect compared to fats and carbohydrates. Plus protein can help preserve muscle mass and keep your metabolism at its peak," Lee notes. "The high protein content of nuts helps our bodies use more calories to digest them." Amazing!
All in all, this nutrient powerhouse is one you'll definitely want to add to your diet, especially if you're trying to slim down. According to Lee, they "contain the perfect combo of protein, healthy fats, and fiber." In fact, they may "promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species."
As it turns out, keeping your gut balanced is one major key to weight loss: "Having more optimal gut health and a balanced gut microbiome may reduce insulin resistance and inflammation linked to obesity," Lee explains.
The bottom line
Ultimately, obtaining the body of your dreams is a long-term process that will require a number of lifestyle changes, from incorporating fat-blasting workouts into your routine to cutting out unhealthy processed foods. However, by making nutritious foods like almonds a staple in your diet, you'll be one step closer to your goal weight—and, more importantly, optimal health.
