Research has shown that incorporating a handful of almonds into your daily diet can aid in weight loss efforts. The study focused on the impact of almonds on appetite and found that consuming a 30-50 gram serving of almonds can help reduce daily kilojoule intake.
Individuals who replaced a carbohydrate snack with almonds experienced a reduction in energy consumption of 300 kilojoules at the next meal, with the majority of those kilojoules coming from junk food. This is significant because obesity and being overweight are major public health concerns, and managing appetite through improved hormonal response could be crucial for weight management.
The study also examined the effect of almonds on appetite-regulating hormones. Researchers found that consuming almonds contributed to changes in these hormones, which could lead to a reduction in food consumption of 300 kilojoules.
Additionally, individuals who consumed almonds experienced a 47% reduction in C-peptide responses, which can improve insulin sensitivity and reduce the risk of cardiovascular disease and diabetes. They also had higher levels of glucose-dependent insulinotropic polypeptide, glucagon, and pancreatic polypeptide responses, all of which help slow digestion and signal satiety to the brain, ultimately leading to weight loss.
Almonds are rich in unsaturated fatty acids, fiber, and protein, which contribute to their satiating properties and explain why fewer kilojoules were consumed by those who ate them.
Overall, the study indicates that even small changes in lifestyle, like incorporating almonds into your diet, can have a positive impact on weight loss and overall health in the long term.