Almonds can control appetite
Almonds Can Control Appetite, For Reducing Hunger, Dietary Vitamin E. Almonds eaten on a daily basis reduces hunger and improves dietary vitamin E and monounsaturated (good) fat intake without increasing body weight.
Almonds eaten on a daily basis reduces hunger and improves dietary vitamin E and monounsaturated (good) fat intake without increasing body weight.
With continued increases in obesity rates and widespread nutrient shortfalls, it becomes increasingly important to identify foods that pose little risk for weight gain while providing health benefits.
The newly published four-week randomized, controlled clinical study, led by researchers at Purdue University, investigated the effects of almond consumption on weight and appetite.
The study included 137 adult participants at increased risk for type 2 diabetes. Participants were divided into five groups: a control group that avoided all nuts and seeds, a breakfast meal group and lunch meal group that ate 43 grams of almonds each with their daily breakfast or lunch, and a morning snack group and afternoon snack group that each consumed 43 grams of almonds between their customary meals. All almond snacks were eaten within approximately two hours after their last meal.
Participants were not given any other dietary instruction other than to follow their usual eating patterns and physical activity.
Participant compliance to consuming almonds was monitored through self-reported dietary intake assessments and fasting vitamin E plasma levels. Despite consuming approximately 250 additional calories per day from almonds, participants did not increase the total number of calories they ate and drank over the course of the day or gain weight over the course of the four-week study.
“This research suggests that almonds may be a good snack option, especially for those concerned about weight,” says Richard Mattes, PhD, MPH, RD, distinguished professor of nutrition science at Purdue University and the study’s principal investigator. “In this study, participants compensated for the additional calories provided by the almonds so daily energy intake did not rise and reported reduced hunger levels and desire to eat at subsequent meals, particularly when almonds were consumed as a snack.”
Almonds have also previously been shown to increase satiety in both normal weight and overweight subjects. This may be attributed to almonds’ monounsaturated fat (13 grams), protein (6 grams) and fiber (4 grams) content per single serving of almonds (30 grams), but further research is needed to better understand the underlying mechanisms.