Almonds may also help with weight loss, reducing fat mass, and lowering systolic blood pressure in combination with a low-calorie dietAlmonds vs Complex Carbohydrates in a Weight Reduction Program. Wien, M.A., Sabate, J.M., Ikle, D.N., et al. City of Hope National Medical Center, Duarte, California. International Journal of Obesity and Related Metabolic Disorders. 2003 Nov;27(11):1365-72.. Better yet, studies suggest eating almonds alone— without making any other dietary considerations— could spur a healthier diet all aroundLong-Term Almond Supplementation Without Advice on Food Replacement Induces Favourable Nutrient Modifications to the Habitual Diets of Free-Living Individuals. Jaceldo-Siegl, K., Sabate, J., Rajaram, S., et al. Department of Nutrition, School of Public Health, Loma Linda University, California. The British Journal of Nutrition. 2004 Sep;92(3):533-40.. When subjects added almonds to their regular diets, they unintentionally upped their intake of healthy options like plant proteins and fiber, while reducing intake of some less-than-healthy picks packed with cholesterol and sugar— no nutritionist requiredLong-Term Almond Supplementation Without Advice on Food Replacement Induces Favourable Nutrient Modifications to the Habitual Diets of Free-Living Individuals. Jaceldo-Siegl, K., Sabate, J., Rajaram, S., et al. Department of Nutrition, School of Public Health, Loma Linda University, California. The British Journal of Nutrition. 2004 Sep;92(3):533-40.. Plus, a recent study shows that snacking on almonds can reduce hunger without leading to weight gainAppetitive, dietary, and health efects of almonds consumed with meals or as snacks: a randomized, controlled trial. Tan SY, Mattes RD. School of Pharmacy and Medical Sciences, University of South Australia, Adelaide, South Australia, Australia. The European Journal of Clinical Nutrition. 2013 Oct 2..