Increased weight loss on a diet high in monounsaturated fats, or the magic almonds?

  1. Increased weight loss on a diet high in monounsaturated fats, or the magic almonds?


    Almonds vs complex carbohydrates in a weight reduction program.

    Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR.

    City of Hope National Medical Center, Duarte, CA 91010, USA. mwien@coh.org

    OBJECTIVE: To evaluate the effect of an almond-enriched (high monounsaturated fat, MUFA) or complex carbohydrate-enriched (high carbohydrate) formula-based low-calorie diet (LCD) on anthropometric, body composition and metabolic parameters in a weight reduction program. DESIGN: A randomized, prospective 24-week trial in a free-living population evaluating two distinct macronutrient interventions on obesity and metabolic syndrome-related parameters during weight reduction. SUBJECTS: In total, 65 overweight and obese adults (age: 27-79 y, body mass index (BMI): 27-55 kg/m(2)). INTERVENTION: A formula-based LCD enriched with 84 g/day of almonds (almond-LCD; 39% total fat, 25% MUFA and 32% carbohydrate as percent of dietary energy) or self-selected complex carbohydrates (CHO-LCD; 18% total fat, 5% MUFA and 53% carbohydrate as percent of dietary energy) featuring equivalent calories and protein. MAIN OUTCOME MEASUREMENTS: Various anthropometric, body composition and metabolic parameters at baseline, during and after 24 weeks of dietary intervention. RESULTS: LCD supplementation with almonds, in contrast to complex carbohydrates, was associated with greater reductions in weight/BMI (-18 vs -11%), waist circumference (WC) (-14 vs -9%), fat mass (FM) (-30 vs -20%), total body water (-8 vs -1%) and systolic blood pressure (-11 vs 0%), P=0.0001-0.05. A 62% greater reduction in weight/BMI, 50% greater reduction in WC and 56% greater reduction in FM were observed in the almond-LCD as compared to the CHO-LCD intervention. Ketone levels increased only in the almond-LCD group (+260 vs 0%, P<0.02). High-density lipoprotein cholesterol (HDL-C) increased in the CHO-LCD group and decreased in the almond-LCD group (+15 vs -6%, P=0.05). Glucose, insulin, diastolic blood pressure, total cholesterol, triglycerides, low-density lipoprotein cholesterol (LDL-C) and LDL-C to HDL-C ratio decreased significantly to a similar extent in both dietary interventions. Homeostasis model analysis of insulin resistance (HOMA-IR) decreased in both study groups over time (almond-LCD: -66% and CHO-LCD: -35%, P<0.0001). Among subjects with type 2 diabetes, diabetes medication reductions were sustained or further reduced in a greater proportion of almond-LCD as compared to CHO-LCD subjects (96 vs 50%, respectively) [correction]. CONCLUSION: Our findings suggest that an almond-enriched LCD improves a preponderance of the abnormalities associated with the metabolic syndrome. Both dietary interventions were effective in decreasing body weight beyond the weight loss observed during long-term pharmacological interventions; however, the almond-LCD group experienced a sustained and greater weight reduction for the duration of the 24-week intervention. Almond supplementation of a formula-based LCD is a novel alternative to self-selected complex carbohydrates and has a potential role in reducing the public health implications of obesity.


  2. One almond equals one gram of fat correct?

  3. Quote Originally Posted by smeton_yea View Post
    One almond equals one gram of fat correct?
    more like half a gram
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  4. Quote Originally Posted by BMW View Post
    more like half a gram
    are you sure?

  5. 10 almonds ~= 6g fat.

  6. Wonder if using olive oil(also high in monounsaturated fats) in the diet does the same thing?

  7. All the study shows is that keto diets help increase fat loss. It doesn't necessarily have anything to do with almonds being used. Still interesting though despite the post being 2 years old.

  8. Quote Originally Posted by exnihilo View Post
    10 almonds ~= 6g fat.
    my almond container says for one ounce, and it was measured out, that it equals seventeen grams of fat. It was exactly twenty almonds.

    Where did you get that 10 almonds=6g fat from exnihilo?

  9. Quote Originally Posted by smeton_yea View Post
    my almond container says for one ounce, and it was measured out, that it equals seventeen grams of fat. It was exactly twenty almonds.

    Where did you get that 10 almonds=6g fat from exnihilo?
    Depends on the size of the almond, I trust this source:
    Nutrition Facts and Analysis for Nuts, almonds [Includes USDA commodity food A256, A264]

    1oz/28g = 23 almonds = 14g fat

  10. The almonds I get are usually about 26-28 per ounce, so very close to 1 gram each. I have had larger and smaller almonds so you have to go by weight really....me loves my scale!

  11. This is about right. This almonds are Imperial Nuts brand. I think these are bigger almonds. Best way to go if you want to make sure is go by the Nutrition Facts.
  

  
 

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