The #1 Nut to Help You Lose Weight, Dietitian-Recommended

Nuts are high in calories and fat, so should you avoid them if you’re trying to lose weight? Luckily, you shouldn’t! Studies have shown that people who include nuts in their diets experience great metabolic health benefits. In fact, a review found that people who regularly eat nuts have less weight gain and a reduced risk of obesity.

Registered dietitian Bianca Tamburello, RDN, with Fresh Communications, says, “Nuts are a great food for weight loss because they’re packed with healthy fats, which boost satiety and protein and fiber to keep you full.” But she does note, “Nuts are nutrient-dense and pack a good amount of calories per serving, but this is not a reason to avoid them. Be aware of portions and aim for 1-2 servings per day,” she adds.

All nuts are wholesome foods perfectly packaged by nature, and each one provides health benefits. Yet, when it comes to weight loss, we’ll have to go with almonds as the best nut to help you lose weight. Let’s dive into the reasoning. 

The Benefits of Almonds for Weight Loss

If you’re looking for a satisfying snack to improve your health while losing weight, look no further than almonds. With almonds, you know you’ll be giving your body a boost of quality nutrients that may aid you in your weight loss goals. Almonds are great for weight loss for several reasons.

High in Fiber

“Fiber is an important nutrient in most diets, especially knowing the average American only eats about half of the daily recommended amount,” says Samantha MacCleod, M.S., RDN, a registered dietitian with Fresh Communications. “If you are trying to lose weight, fiber can be important because it helps you to stay fuller and more satisfied for longer.” Two ounces of almonds contain over 7 grams of fiber. Additionally, high-fiber foods like almonds have been shown to help reduce inflammatory molecules in the body, such as interleukin-6 (IL-6) and tumor necrosis factor (TNF). Fiber-rich foods like almonds are also associated with improved metabolism, a lower risk for heart disease and type 2 diabetes, better digestive function, and possibly even a lower risk of colon cancer.

Packed with Anti-Inflammatory Properties

Almonds are high in anti-inflammatory plant compounds called flavonoids, polyphenols and proanthocyanidins. Research has found that almonds, particularly their skin, may have even more antioxidants than previously thought.7 Foods with anti-inflammatory benefits, like almonds, help support weight loss since evidence shows that excessive weight can lead to or can be caused by chronic inflammation. This increases your risk of metabolic conditions such as type 2 diabetes and insulin resistance.8 Data has also shown that eating almonds may help balance your microbiome, contributing to reduced inflammation. 3 MacCleod also notes that the fiber in nuts can help keep blood sugar levels stable, which also helps reduce that pesky inflammation.

Full of Protein

Your body is constantly rebuilding and maintaining your bones, muscles, cells and tissues, and it needs protein to do it. Tamburello notes that over-restricting food, a common mistake when losing weight, can lead to eating too much later on. Foods high in protein slow down digestion, keeping you full. Additionally, protein is key to maintaining your muscle mass. Muscle mass is a metabolically active tissue that helps increase your basal metabolic rate (BMR)—how many calories your body needs for basic functions. A higher metabolic rate leads to burning more calories. Two ounces of almonds have over 12 grams of protein, making them a great high-protein food to help you maintain your muscle mass.

Other Nuts for Weight Loss

Almonds are a good choice if you’re ready to include nutritious and delicious foods in your diet to help you lose weight, but any nut can help you with your goals. If you enjoy another nut more than almonds, feel free to make a swap. Other great options are:

• Cashews: Cashews haven’t been studied as much as other nuts, but the existing studies show that eating cashews may help you maintain a healthy body composition. Participants in the studies had more muscle mass tissue and a lower fat mass, plus reduced inflammation in their blood vessels.
• Walnuts: A small but impressive study looked at people with obesity and how their central nervous system responded to a diet, including walnuts. They used functional magnetic resonance imaging (fMRI) and learned that eating walnuts may activate the part of the brain that controls hunger and cravings. The end message? One of the weight-loss benefits of walnuts may be better connecting with your hunger and fullness cues.
• Pistachios: These little green nuts can also support you on your weight loss journey. One study found that the participants who ate pistachios daily saw decreased waist circumference (associated with visceral fat) and better blood pressure levels. The group eating pistachios also had higher blood plasma levels of antioxidants like lutein and beta-carotene.

The Bottom Line

Even though almonds and other nuts are known as high in calories, they have plenty of health benefits that can aid you in your weight loss journey. MacCleod says, “Generally speaking, nuts are high in fat and can be calorie dense, but that does not mean you should exclude them from your diet if you are trying to lose weight!” And as we’ve seen here, the health benefits go beyond weight loss for overall health.