Discover How a Simple Handful of Almonds Can Support Your Weight Loss Goals

What are GLP-1 Medications?

GLP-1 (glucagon-like peptide-1) is a hormone that is naturally released by the body after eating. It slows down the emptying of the stomach, increases the feeling of fullness and helps regulate appetite and blood sugar levels. GLP-1 medications work by mimicking the effect of this hormone and are commonly used by people with type 2 diabetes.

Why Almonds Are Perfect for those on GLP-1 medications.

More Nutrition, Fewer Calories

When people take GLP-1 medications, their appetite decreases which often leads to a significant decrease in how much they eat. This makes it critical that people choose nutrient-dense foods so they can get all their essential nutrients from smaller portions.

This is where almonds shine. They pack tons of nutrients into a small serving.

A one ounce or 28g serving (about a handful) of almonds delivers:

• 6g of plant-based protein: essential for maintaining muscle as you lose weight
• 4g of fiber: keeps your digestive system happy and boosts feelings of fullness
• 13g of healthy unsaturated fats and only 1g of saturated fat: scientific evidence suggests but does not prove that consuming 1.5 ounces or 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.
• Important vitamins and minerals: including magnesium, potassium, calcium, and vitamin E

Some research suggests almonds may provide fewer calories than what’s listed on nutrition labels, since not all of their calories are fully absorbed by the body. A study using a different method to measure metabolizable energy found that a 1 oz (28 g) serving of whole almonds provides about 120 caloriesbetter understand the results of the study and how this technique for calculating calories could potentially affect the calorie count of other foods.¹

Recent research also suggests that eating at least 1.8 ounces or 50g of almonds per day may lead to modest weight loss in some people.²

Boost Satiety Naturally

GLP-1 medications work by increasing feelings of fullness, and almonds may help support satiety as part of a balanced diet. Clinical research supports this effect, with participants reporting increased feelings of fullness and reduced hunger after eating almonds.^3,4

Support Your Body's Natural Processes

⁵Almonds provide a unique blend of these nutrients that support satiety and metabolic health, and more research is needed to understand their direct effects on GLP-1.

The Science Behind the Benefits

With over 200 peer-reviewed studies, almonds are one of the world's most researched foods. Top scientists from around the globe have uncovered that almonds may help support heart health, blood sugar levels,  weight management and diet quality. 

Learn more about almonds and weight management in our handout here. 

Reminder to always consult with your healthcare provider or registered dietitian about what's right for your individual health goals and dietary needs.