Can You Eat Nuts While Dieting? The Truth About Almonds, Fats, and Weight Loss

“Is it ok to eat almonds and nuts while dieting? Isn’t that fattening?”
Surprisingly, no. Nuts and almonds are a nourishing source of plant-based fats and protein, along with a good amount of dietary fiber. And believe it or not — they can actually support weight loss. Here is the complete guide to cracking the nut myth.

To roast or not to roast? That is the question

If you bought roasted nuts or almonds, you probably got something tasty and salty. It’s very easy to polish off a whole bowl without noticing. Roasted nuts contain a very high amount of salt, which isn’t good for anyone.

In addition, heat damages healthy fats. The roasting process destroys the beneficial oils in nuts. That means you get the calories from the fat, but lose many of its health benefits. Choose raw, fresh nuts and almonds.

The winning combination

When nuts or almonds are eaten together with fruit, the fat in the nuts slows down the absorption of the fruit’s sugar.

This combination creates a balanced mini-meal containing all three macronutrients: carbohydrates from the fruit, and fat and protein from the nuts. This works perfectly as a mid-morning or afternoon snack.

How much is enough?

Even good things should be eaten in moderation. If you overdo it, you’ll gain weight.

Recommended portions:

• 10 raw almonds, or

• one small handful of nuts, or

• 2 Brazil nuts

Almonds are the most “cost-effective” choice because they contain relatively more protein and less fat, so you can eat slightly more of them. Still, variety is important, as each nut has unique benefits.

What should you watch out for?

Freshness is critical. Nuts — especially peanuts, can develop mold. Purchase from stores with high product turnover. Prefer nuts sold in their shells, which protect them from oxidation. If the color or texture is uneven, don’t buy them.

Who should avoid nuts?

• People prone to gallstones may have difficulty digesting high-fat foods like nuts.

• Young children can choke on whole nuts.

• Seniors with dental problems may struggle to chew them.

Almond butter (often called “shkedia”) is made like raw tahini. A thin layer on bread with a little honey on top tastes like halva!

Avoid store-bought almond spreads loaded with sugar. Nut butters or peanut butter are fine — just check the ingredient list. There are versions with excellent, clean ingredients.

Why is it good for you?

We tend to think of fat as something that makes us gain weight, but some fats actually support weight loss. High-quality fats participate in many vital bodily processes, including metabolism.

Hormones such as insulin, adrenaline, thyroid hormones, and others depend on fat. Fat is also necessary for absorbing minerals like calcium.