Although weight loss can be daunting, new research has shown that some almonds can help in weight loss. University of South Australia researchers examined how almonds could affect appetite and discovered that 30-50 grams of almonds might help someone cut on their daily kilojoules.
The European Journal of Nutrition study established that people who take almonds reduced energy consumption by around 300 kilojoules relative to an energy-equivalent carbohydrate snack at the next meal.
UniSA’s Alliance for Research in Exercise, Nutrition and Activity’s (ARENA) Dr. Sharayah Carter said the study offers valuable insights into weight loss. Carter noted that the prevalence of obesity and overweight is a serious public health concern, and improving hormonal responsiveness may be essential to controlling appetite. He explained that the research looked at how hormones regulate appetite that the role of nuts such as almonds in controlling appetite.
Researchers found that individuals that consumed almonds experienced changes in appetite-regulating hormones, which resulted in reduced food consumption.
The number of obese and overweight adults in Australia stands at around 12.5 billion. Worldwide, there are nine billion overweight adults, with 650 million being obese.
Consumption of almonds led to higher glucose-dependent insulinotropic polypeptide levels (18%), pancreatic polypeptide responses (44%), and glucagon (39%). Also, it lowered C-peptide responses (47%), which can reduce the risk of cardiovascular disease and diabetes and improve insulin sensitivity.
Because of their high fiber, protein, and unsaturated fatty acid content, almonds have a satiating effect which explains why people consume lower calories. Dr. Carter indicated that the findings in the study demonstrate that consuming almonds can result in changes in energy intake, which may have long-term clinical effects.
Lifestyle changes can have an effect over a long period. Therefore, making minimal sustainable changes could improve someone’s overall health in the long run. For example, people should include almonds in their daily diet because they can affect their appetite and help manage weight.