Almonds: Supporting your Weight Loss Medication Success

For people choosing GLP-1 medications for weight loss, keep almonds on the menu. Research suggests a handful of almonds a day can be the perfect addition to support good nutrition and aid in weight management.

The lowdown on weight loss medications

Prescription medications called GLP-1 receptor agonists have revolutionized the weight management field. These medications promote weight loss by reducing appetite and increasing fullness, so less is eaten. They also help to control blood sugar levels, so are also used to manage type 2 diabetes. GLP-1 medications are prescribed as part of a weight loss plan that supports better lifestyle choices, including healthier eating habits and increased physical activity.

GLP-1 (shorthand for glucagon-like peptide-1) is a hormone that’s naturally released by the gut after eating. It slows down the emptying of the stomach, increases feelings of fullness, and helps to control appetite and blood sugar levels. GLP-1 medications work by mimicking the effect of this hormone.

Almonds: the perfect partner for healthy eating

People on GLP-1 medications typically eat smaller portions of food, which results in weight loss, but may make it more challenging to get all the nutrients the body needs. This is where almonds shine. They contain protein, fiber, and many vitamins and minerals, helping to fill nutrient gaps. This makes them the perfect partner to support weight management plans that include GLP-1 medications. Studies show that eating almonds does not result in weight gain; in fact, it is associated with slight weight loss in some populations.

• Protein: A 28g/1oz serving of almonds contains 6g of protein, a nutrient that builds and maintains
  muscle. Research shows weight loss leads to a loss of muscle as well as fat3, so it’s vital to get enough protein to help preserve muscle when losing weight. Eating foods that provide protein also helps to promote satiety4, adding to the appetite-suppressing effects of GLP-1 medication.
• Fiber: Almonds are a good source of fiber, which keeps the digestive system working well and
  aids fullness, further supporting the role of GLP-1 medications. A 28g/1oz serving provides 4g of
  fiber – 14% of the recommended daily amount.
• Healthy fats: A one ounce serving of almonds has 13 grams of healthy unsaturated fats and just 1 gram of saturated fat. Heart-healthy unsaturated fats can maintain or reduce cholesterol levels when replacing saturated fat. Scientific evidence suggests but does not prove that consuming 1.5 ounces (43g) of most nuts, including almonds as part of a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease. Emerging research also suggests unsaturated fats may help to stimulate the body’s natural release of GLP-15, although more studies are needed to confirm this.
• Vitamins and minerals: For people taking GLP-1 medications, making every calorie count by choosing nutrient-rich foods is critical. Almonds provide a host of vitamins and minerals including calcium, iron, magnesium, phosphorus, potassium, zinc, several B vitamins, and vitamin E, so can help to make up for nutrient shortfalls that may result from consistent reduced food intake. Research shows that eating almonds is linked to better diet quality with a higher intake of some vitamins and minerals and less sugar and salt.

How almonds benefit waistlines

With over 200 peer-reviewed publications on their nutrition and health benefits, almonds are one of the world’s most-researched foods. Research shows almonds can support weight management, which may complement the efficacy of GLP-1 medications.

1. Almonds may promote weight loss
   
   A panel of leading scientists and nutrition experts recently reviewed the body of research from the last three decades and found that almonds aid weight management. Better still, they concluded that eating at least 50g/1.8oz almonds a day may lead to modest weight loss in some people.
   
2. Almonds may deliver fewer calories than expected
   
   Almonds are a nutrient-dense food. They contain a lot of nutrients relative to their calorie content. However, studies suggest when the actual energy content is measured in the context of a mixed diet, almonds may provide fewer calories than is shown on food packaging and calculated based on the Atwater factors.11 This is because the calories in almonds aren’t fully absorbed by the body. The inaccuracies of calculating calories based on Atwater factors is attributed in part to the lower digestibility of nut macronutrients, such as proteins, carbohydrates and fats.) It means a 28g/1oz serving of almonds is estimated to provide around 129kcal which is approximately 25% lower than the calories shown on food labels (about 168-170kcal).
   
3. Almonds may reduce hunger
   
   Almonds have satiating properties that promote feelings of fullness, which may help keep hunger at bay between meals. Clinical studies have explored how eating almonds affects satiety and hunger.
   
   One study in 137 adults at risk for type 2 diabetes found that eating 1.5 ounces (roughly 250 calories) of dry-roasted, lightly salted almonds every day for 4 weeks resulted in decreased appetite without increasing body weight.
   
   Another study in 32 healthy women looked at the effects of eating 1 or 1.5 ounces of almonds compared to no snack on ratings of appetite and fullness.13 Study participants who ate the 1.5-ounce almond snack felt the least hungry and ate significantly fewer calories at lunch and dinner.
   
   What’s more, despite eating approximately 170 or 260 calories (1 to 1.5 ounces) from almonds, there were no differences in total daily calorie intake, indicating that they naturally compensated for the additional calories consumed earlier in the day.
   
   Both studies were short term and did not account for habitual almond intake.
   
4. Almonds may support the release of the body’s natural GLP-1
   
   An international review explored the mechanisms by which specific foods, as well as nutrients and their byproducts, could increase the release of GLP-1. It suggested that mixed-nutrient foods like almonds, which provide protein, monunsaturated fats and fiber, may influence the release of GLP-1.14 More research is needed to confirm this.

Putting almonds on the menu

Almonds are a delicious, natural, versatile and convenient way to boost nutrient intake. They make a great snack and are perfect for adding to cereal, yogurt, curries, salads and stir fries. They can be enjoyed in various forms such as whole, chopped or as almond butter, flour, milk or oil.

Following a reduced-calorie diet is typically recommended for people on GLP-1 medications. Almonds can easily be included in popular weight loss diets such as low-carbohydrate and Mediterranean dietary patterns. They’re also a good choice for plant-based, vegetarian and vegan approaches.

Bringing it together

Weight management plans that include lifestyle advice together with GLP-1 medications provide an effective weight loss solution for many people. Almonds are a great addition for anyone looking to support weight management, including those following plans that include GLP-1 medication.