Last Updated on January 12, 2024 by Aditi Gangal
Quick Take
A social media post claims that eating almonds reduces belly fat. We fact-checked and found the claim to be Mostly False.
The Claim
A Facebook post lists the benefits of eating muscle. Within this list, a point claims that eating almonds reduces belly fat.
We have attached a screenshot of the post below:
THIP MEDIA has previously debunked claims that suggest quick reduction of belly fat through home remedies. In a fact-check, we debunked the idea that a banana smoothie helps in reducing belly fat. In another story, we refuted the notion of melting belly fat without exercise and diet in 15 days. Additionally, we addressed and dismissed the claim of losing belly fat using lemon and ginger in just 3 days.
Fact Check
What is belly fat?
Belly fat is also called visceral fat. It is the fat around your belly organs like the liver, pancreas, and intestines. Belly fat is not the same as the fat under your skin. Having too much belly fat can cause health problems like heart disease, type 2 diabetes, and some cancers. Making healthy choices in your life can help reduce belly fat and make you healthier overall.
Are almonds healthy?
Yes. Almonds can be a beneficial part of a healthy diet when consumed in moderation. They are rich in nutrients like vitamin E, fiber, and protein, and they can contribute to a feeling of fullness due to their protein and fiber content.
Dr Sujata Chakravarti, Consultant-General Medicine, Hiranandani Hospital, Vashi-A Fortis Network Hospital, says, “Almonds are healthy because they are high in protein and fats. Also, almonds provide small amounts of Iron, Calcium, Phosphorus, Vitamin A, B Complex, and E”.
Moreover, our research shows that the combination of protein and fiber in almonds can enhance satiety, reducing hunger and potentially contributing to a sense of fullness. This may aid in managing overall calorie intake, and supporting weight management goals. A study further suggests that incorporating almonds into a balanced diet may assist in weight management due to their nutrient density and ability to promote satiety. However, it is crucial to note that this effect is not specifically targeted at reducing belly fat but rather contributes to overall weight control.
Can eating almonds reduce belly fat?
Not exactly. Almonds are a nutritious food and can be part of a healthy diet. But claims of them directly reducing belly fat should be approached with caution. While they can play a role in overall health and weight management, relying solely on almonds for weight loss is not recommended.
Moreover, the concept of spot reduction, particularly targeting belly fat through the consumption of a specific food, lacks substantial evidence.
Weight management and reduction of belly fat are multifaceted and require a holistic approach rather than relying on the effects of a single food item. Incorporating almonds into a balanced diet and healthy lifestyle can contribute positively to overall health and weight management goals.
Dt. Priyanka concludes this by stating, “To successfully lose fat, it requires a comprehensive approach. Simply put, you must first identify the underlying causes of weight gain, such as inflammation, leaky gut, hormone imbalances, toxins, low metabolism, or the intake of medications such as steroids. Once you have determined the root cause, you can then make the necessary adjustments to your diet and lifestyle to effectively lose fat.”
Almonds might not helpful in reducing fat due to certain medical condition.
Are there any side effects of overconsumption of almonds?
Can be. Excessive consumption can lead to an increase in calorie intake, potentially hindering weight management goals. According to the Harvard T.H. Chan School of Public Health, one ounce of almonds, which is equal to 20–24 whole almonds, contains about 165 calories.
Over-consumption of almonds can be harmful in some cases and cause toxicity. As almonds are rich in fibre, overconsumption can lead to gastrointestinal issues, such as constipation (if not taken with enough water). It can also interfere with the absorption of other minerals, such as calcium, magnesium, etc. Other harmful effects include weight gain, Vitamin E overdose (rarely), cause kidney stones and rarely, can cause cyanide poisoning. Also, even though it is rare, few people also suffer from almond allergy. Therefore, although almonds are a nutritional powerhouse, their overconsumption can cause health issues.
Dietician Kamna Chauhan further clarifies this by stating, “Consuming anything in excess leads to the risk of diseases. Almonds are healthy nuts and have many health benefits, but it also has lots of side effects if eaten in large quantities. So before grabbing almonds from the jar, we should know how much to eat. Eating too many almonds leads to many side effects such as constipation and allergy, as almonds contain a protein called Amandine, which is an allergen. It can also make people gain weight”.
Dt. Chauhan further informs, “Almond contain vitamin E and excess vitamin E interferes with blood coagulation to cause hemorrhage. Moreover, almonds also reduces nutrient absorption in the body, and can lead to kidney stones.”
How does misinformation about health harm people?
Misinformation about health can hurt people in many ways. First, it might make people choose unhealthy habits or try things that have not been proven. This can make their bodies feel worse. Second, trusting information that is not true can make people wait too long to get the right medical help or not get it at all. Also, wrong information can make people feel anxious, stressed, or worried for no reason, making their minds feel bad.
Dr Swati Dave, Phd in Food and Nutrition adds to this by saying, “Weight loss misinformation on the internet is akin to a virus, spreading quick fixes and false claims through captivating video captions. Deceptive information often promises easy solutions, promoting unrealistic expectations. Such misleading content can lead individuals to adopt ineffective or even harmful practices, hindering their pursuit of sustainable and healthy weight loss. It is crucial for individuals to critically evaluate online information, seek evidence-based advice, and avoid falling prey to misleading trends that lack scientific support.”
Dietician Harita informs, “There is no single magical diet for weight loss. These are the basic misinformation that we come across:
1) You need to follow gluten free diet if you want to lose weight
2) Cut off fat totally to get quick weight loss
3) Fad diet is best for weight loss
4) 7 days Mono diet can help to lose more fast
5) Supplements can help you lose weight
6) Carbs make you fat
7) Eating breakfast is necessary to lose weight
8) Go for high protein diet if want to lose fast
9) Cut Out all sugar
10) Artificial sweeteners are healthy
11) Cut off with social life if you are on diet
12) Lukewarm drinks for weight loss and many more”.
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