Summary: People who ate almonds lowered their energy intake by 300 kilojoules at their following meal. Almonds alter appetite-regulating hormones and help to reduce food intake.
Source: University of South Australia
Weight loss is never an easy nut to crack, but a handful of almonds could keep extra kilos at bay according to new research from the University of South Australia.
Examining how almonds can affect appetite, researchers found that a snack of 30-50 grams of almonds could help people cut back on the number of kilojoules they consume each day.
Published in the European Journal of Nutrition, the study found that people who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – lowered their energy intake by 300 kilojoules (most of which came from junk food) at the subsequent meal.
Dr Sharayah Carter from UniSA’s Alliance for Research in Exercise, Nutrition and Activity (ARENA) says the research provides valuable insights for weight management.
“Rates of overweight and obesity are a major public health concern and modulating appetite through better hormonal response may be key to promoting weight management,” Dr Carter says.
“Our research examined the hormones that regulate appetite, and how nuts – specifically almonds – might contribute to appetite control.”
“We found that people who ate almonds experienced changes in their appetite-regulating hormones, and that these may have contributed to reduced food intake (by 300kJ).”
In Australia, two in three (12.5 million) adults are overweight or obese. Globally, nine billion adults are overweight with 650 million of these being obese.
The study found that people who ate almonds had 47 per cent lower C-peptide responses (which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease); and higher levels of glucose-dependent insulinotropic polypeptide (18 percent higher), glucagon (39 percent higher), and pancreatic polypeptide responses (44 percent higher). Glucagon sends satiety signals to the brain, while pancreatic polypeptide slows digestion which may reduce food intake, both encouraging weight loss.
“Almonds are high in protein, fibre, and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer kilojoules were consumed.”
The findings of this study show that eating almonds produce small changes to people’s energy intake, Dr Carter says this may have clinical effects in the long term.
“Even small, positive lifestyle changes can have an impact over a longer period. When we’re making small, sustainable changes, we’re more likely to be improving our overall health in the long run,” Dr Carter says.
“Almonds are a fantastic healthy snack to incorporate into the daily diet. We are now excited to look at how almonds might affect appetite during a weight loss diet and how they might assist with weight management in the long term.”
About this diet research news
Author: Annabel Mansfield
Source: University of South Australia
Contact: Annabel Mansfield – University of South Australia
Image: The image is in the public domain
Original Research: Open access.
“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” by Sharayah Carter et al. European Journal of Nutrition
Abstract
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
Purpose
Early satiety has been identified as one of the mechanisms that may explain the beneficial effects of nuts for reducing obesity. This study compared postprandial changes in appetite-regulating hormones and self-reported appetite ratings after consuming almonds (AL, 15% of energy requirement) or an isocaloric carbohydrate-rich snack bar (SB).
Methods
This is a sub-analysis of baseline assessments of a larger parallel-arm randomised controlled trial in overweight and obese (Body Mass Index 27.5–34.9 kg/m2) adults (25–65 years). After an overnight fast, 140 participants consumed a randomly allocated snack (AL [n = 68] or SB [n = 72]). Appetite-regulating hormones and self-reported appetite sensations, measured using visual analogue scales, were assessed immediately before snack food consumption, and at 30, 60, 90 and 120 min following snack consumption. A sub-set of participants (AL, n = 49; SB, n = 48) then consumed a meal challenge buffet ad libitum to assess subsequent energy intake. An additional appetite rating assessment was administered post buffet at 150 min.
Results
Postprandial C-peptide area under the curve (AUC) response was 47% smaller with AL compared to SB (p < 0.001). Glucose-dependent insulinotropic polypeptide, glucagon and pancreatic polypeptide AUC responses were larger with AL compared to SB (18%, p = 0.005; 39% p < 0.001; 45% p < 0.001 respectively). Cholecystokinin, ghrelin, glucagon-like peptide-1, leptin and polypeptide YY AUCs were not different between groups. Self-reported appetite ratings and energy intake following the buffet did not differ between groups.
Conclusion
More favourable appetite-regulating hormone responses to AL did not translate into better self-reported appetite or reduced short-term energy consumption. Future studies should investigate implications for longer term appetite regulation.
ANZCTR Reference Number
ACTRN12618001861246 2018.
