Almonds Reduce Hunger Without Weight Gain

MODESTO, Calif.Consuming 1.5 ounces of almonds each day has been linked to reduced hunger, improved dietary vitamin E and monounsaturated fat intake without increasing body weight, according to a new study published in the European Journal of Clinical Nutrition.

Researchers at Purdue University conducted a study to determine the effect of almonds eaten at a meal or as a snack on blood sugar, appetite and body weight. The study included 137 adult participants at increased risk for type 2 diabetes who were divided into five groups: a control group that avoided all nuts and seeds, a breakfast meal group and lunch meal group that ate 1.5 ounces of almonds each with breakfast or lunch, and a morning snack group and afternoon snack group that each consumed 1.5 ounces of almonds between their customary meals.

Over the course of the four-week study, participants were not given any other dietary instruction other than to follow their usual eating patterns and physical activity. Participant compliance to consuming almonds was monitored through self-reported dietary intake assessments and fasting vitamin E plasma levels. Despite consuming approximately 250 additional calories per day from almonds, participants did not increase the total number of calories they ate and drank over the course of the day or gain weight over the course of the study.

"This research suggests that almonds may be a good snack option, especially for those concerned about weight," says Richard Mattes, Ph.D., M.P.H., R.D., professor of nutrition science and principal investigator.

The study suggests snacking can be a weight-wise strategy, depending on the foods consumed. The combined positive effects of daily almond consumption seen in participants suggests almonds can help support a healthy weight.

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