Editor’s Pick: Losing weight is never easy, but a new study shows that eating a handful of almonds can shake off excess weight.
Losing weight has never been easy, but according to new research from the University of South Australia, a handful of almonds can make you shed excess weight. By studying how almonds affect appetite, researchers found that snacking on 30-50 grams of almonds can help people reduce their daily calorie intake.
The study, published in the European Journal of Nutrition, found that energy Compared with a comparable carbohydrate snack, those who ate almonds reduced their energy intake by 300 kilojoules (most of which came from junk food) in the following meal.
Dr Sharayah Carter, from the UniSA Exercise, Nutrition and Activity Research Alliance (ARENA), said the research provided valuable insights into weight management.
Dr Carter said: “Overweight and obesity rates are a major public health concern and regulating appetite through better hormonal responses may be key to promoting weight management. Our study investigated appetite-regulating hormones, and how nuts – especially almonds – can help control appetite. We found that people who ate almonds had changes in appetite-regulating hormones, which could lead to a reduction in food intake (300kJ reduction) .”
In Australia, two-thirds (12.5 million) of adults are overweight or obese. More than half of the world’s adults are overweight, and 650 million of them are obese.
The study found that people who ate almonds had a 47% lower C-peptide response (C-peptide can improve insulin sensitivity and reduce the risk of diabetes and cardiovascular disease) and higher Levels of glucose-dependent insulinogenic polypeptide (18% higher), glucagon (39% higher) and pancreatic polypeptide response (44% higher). Glucagon sends satiety signals to the brain, while pancreatic polypeptide slows down digestion and thus reduces food intake, both of which are beneficial for weight loss.
“Almonds are high in protein, fiber and unsaturated fatty acids, which may contribute to their satiety and help explain why fewer kilojoules are consumed. “
The results of this study suggest that eating almonds produced small changes in people’s energy intake. This could have long-term clinical effects, Dr. Carter said.
“Even small, positive lifestyle changes can have long-term effects. When we make small, sustainable changes, the long-term , we are more likely to improve our overall health,” Dr. Carter said. “Almonds are a great healthy snack to incorporate into your daily diet. We are now excited to see how almonds affect appetite in weight loss diets.” and how they can help with long-term weight control.”
Source: European Journal of Nutrition
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