Almonds might affect appetite during a weight loss diet and may assist with weight management in the long term, according to researchers at the University of South Australia’s Alliance for Research in Exercise, Nutrition and Activity.
What to Know
People who consume as few as 30–50 g of almonds, as opposed to an energy-equivalent carbohydrate snack, can lower their energy intake significantly at the subsequent meal.
People who eat almonds can experience changes in their appetite-regulating hormones that may contribute to less food intake.
Almond consumption can lower C-peptide responses, which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease.
Eating almonds can raise levels of glucose-dependent insulinotropic polypeptide glucagon, which can send satiety signals to the brain, and pancreatic polypeptide, which slows digestion, which may reduce food intake, supporting weight loss.
Almonds are high in protein, fiber, and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer calories are consumed.
This is a summary of the article, “Acute Feeding With Almonds Compared to a Carbohydrate-Based Snack Improves Appetite-Regulating Hormones With No Effect on Self-reported Appetite Sensations: A Randomised Controlled Trial,” published in the European Journal of Nutrition on October 11, 2022. The full article can be found on link.springer.com.
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