The food you nourish your body with makes all the difference in your health, especially when it comes to weight loss–and especially first thing in the morning. That’s why choosing the right breakfast is crucial if you want to lose weight. Luckily, if you’re starting your day with a hearty bowl of warm oatmeal (or overnight oats like these), you’re already on the right track. But adding the right ingredients to the mix can take your healthy meal one step further. And when it comes to nutritious, metabolism-boosting toppings, it doesn’t get much better than crunchy nuts.

As Trista Best, dietitian for Balance One Supplements tells us, “Adding nuts to your oatmeal is a great way to increase its thermogenic effect and aid in satiety.” In fact, there’s one nut in particular that she and certified weight loss coach Joanna Wen of Spices & Greens recommend adding to your bowl to support your metabolism: almonds. We spoke to them about the benefits of this delicious and nutritious nut; find all of their insight below!

Almonds

There are so many reasons almonds make a great addition to your morning bowl of oats. First off, Wen notes that almonds “are rich in healthy fats and proteins that promote good metabolism.” Protein is an important nutrient for metabolism because it requires more energy to digest than carbs or fat. This process, called the thermic effect of food, helps to boost metabolism and may also help to reduce appetite and support weight loss. And luckily, almonds are a great source of protein, packing in about 6 grams per ounce. Plus, Best points out that since almonds are “a harder nut,” your body has to work harder to digest them, helping increase the thermic effect even more.

In addition to all that protein, the healthy fats found in almonds can be a real game-changer when it comes to weight loss. These types of fats, such as monounsaturated fats, can help to reduce inflammation, which may help to improve insulin sensitivity and decrease the risk of weight gain. At 14 grams per ounce, almonds are a great way to get more of them into your diet. Incredible!

Next up on the list of reasons to add some almonds to your bowl is the fact that they can help you load up on fiber at 3 grams per ounce. “Almonds also provide a good source of fiber, which helps regulate blood sugar and keep the digestive tract flowing – both useful for aiding weight loss efforts,” Wen tells us. Soluble fiber, which is found in almonds, can help to slow digestion and keep you feeling full and satisfied. This can help to reduce the urge to snack and may lead to a reduced calorie intake, which is typically a must for weight loss.

Other benefits of oatmeal

In addition to their metabolism-boosting potential, almonds have many other health benefits. They are a good source of antioxidants, which can help to protect against oxidative stress and reduce the risk of chronic diseases. Almonds are also a good source of magnesium, which is important for healthy bones and muscle function, and they may help to lower cholesterol levels.

Fortunately, there’s no shortage of ways to work this ingredient into your oatmeal. Whether you’re adding sliced, raw almonds on top, mixing a spoonful of almond butter in, or even cooking your oatmeal in almond milk, there’s an option for everyone! No matter how you enjoy them, almonds are a good choice for anyone looking to boost their metabolism and support weight loss.