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Eating almonds could keep extra pounds at bay, research says
Weight loss is never an easy feat, but a handful of almonds could keep extra pounds at bay, according to a new study from the University of South Australia. When studying how almonds can affect appetite, researchers found that a snack of 30-50 grams of almonds could help people reduce the number of kilojoules they consume each day. The study, published in the European Journal of Nutrition, found that people who consumed almonds - as opposed to an energy-equivalent carbohydrate snack - reduced their energy intake by 300 kilojoules (most of which came from junk food) in the subsequent meal. Dr. …
Eating almonds could keep extra pounds at bay, research says
Weight loss is never an easy feat, but a handful of almonds could keep extra pounds at bay, according to a new study from the University of South Australia.
When studying how almonds can affect appetite, researchers found that a snack of 30-50 grams of almonds could help people reduce the number of kilojoules they consume each day.
The study, published in the European Journal of Nutrition, found that people who consumed almonds - as opposed to an energy-equivalent carbohydrate snack - reduced their energy intake by 300 kilojoules (most of which came from junk food) in the subsequent meal.
Dr. Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition, and Activity (ARENA) says the research provides valuable insights for weight management.
Rates of overweight and obesity are a major public health problem, and regulating appetite through better hormonal response may be key to promoting weight management.
Our research examined the hormones that regulate appetite and how nuts - particularly almonds - might help control appetite.
We found that people who ate almonds experienced changes in their appetite-regulating hormones and that these may have contributed to reduced food intake (by 300 kJ).”
Dr. Sharayah Carter, UniSA's Alliance for Research in Exercise, Nutrition and Activity
In Australia, two in three (12.5 million) adults are overweight or obese. Nine billion adults worldwide are overweight, 650 million of whom are obese.
The study found that people who ate almonds had a 47 percent lower C-peptide response (which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease); and higher levels of glucose-dependent insulinotropic polypeptide (18 percent higher), glucagon (39 percent higher), and pancreatic polypeptide responses (44 percent higher). Glucagon sends satiety signals to the brain, while pancreatic polypeptides slow digestion, which can reduce food intake, both of which stimulate weight loss.
“Almonds are rich in protein, fiber and unsaturated fatty acids, which may contribute to their satiating properties and explain why fewer kilojoules were consumed.”
The results of this study show that eating almonds slightly changes people's energy intake. Dr. Carter says this could have long-term clinical implications.
"Even small, positive lifestyle changes can have an impact over a longer period of time. When we make small, sustainable changes, we are more likely to improve our overall health in the long run," says Dr. Carter.
"Almonds are a fantastic, healthy snack to incorporate into your daily diet. We're now excited to see how almonds affect appetite during a weight loss diet and how they can help with long-term weight management."
Source:
Reference:
Carter, S., et al. (2022) Acute almond feeding compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomized controlled trial. European Journal of Nutrition. doi.org/10.1007/s00394-022-03027-2.
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