New research published in the European Journal of Nutrition reveals that a handful of almonds may help to keep extra kilos at bay.
The research from the University of South Australia reveals that almonds can affect appetite, with researchers finding that 30-50 grams of almonds per day could help people consume fewer kilojoules/calories.
The study found that people who consumed almonds (instead of an energy-equivalent carbohydrate snack) lowered their energy intake by 300 kilojoules at the next 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 concern and modulating appetite through better hormonal response may be key to promoting weight management,” Dr Carter said.
“Our research examined the hormones that regulate appetite, and how nuts – specifically almonds – might contribute to appetite control.
“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.”
The findings of this study show that eating almonds produce small changes in people’s energy intake, which may have clinical effects in the long term.
“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,” Dr Carter said.
“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.”
