Eating almonds could help people manage their weight, according to a new study. Researchers found that munching 30 grams to 50 grams of the Mediterranean snack could help satiate people’s appetite.
In the study, those who ate almonds instead of an energy-equivalent carbohydrate snack reduced their energy intake by 300 kilojoules (72 calories) at the next meal. Dr Sharayah Carter, of the University of South Australia, said the research provides valuable insight for weight management.
She said: “Rates of overweight and obesity are a major public health concern and modulating appetite through better hormonal response may be key to promoting weight management. Our research examined the hormones that regulate appetite, and how nuts – specifically almonds – might contribute to appetite control.”
“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 300kJ).”
Two-thirds of adults in the UK are overweight or obese. Globally, this rises to nine billion overweight and 650 million obese The study, published in the European Journal of Nutrition, found that people who ate almonds had 47 per cent lower C-peptide responses (which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease).
They also had 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 polypeptide slows digestion which may reduce food intake, both encouraging weight loss.
Dr Carter said: “Almonds are high in protein, fibre, and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer kilojoules were consumed.”
She also said the findings of the study show that eating almonds produces small changes to people’s energy intake, which may have clinical effects in the long term. She added: “Even small, positive lifestyle changes can have an impact over a longer period. When we’re making small, sustainable changes, we’re more likely to be improving our overall health in the long run.
“Almonds are a fantastic healthy snack to incorporate into the daily diet. We are now excited to look at how almonds might affect appetite during a weight loss diet and how they might assist with weight management in the long term.”
