A particular nut can play an important role in helping you lose weight, according to a new study conducted by scientists at the University of South Australia (UniSA).
The study results, published in the European Journal of Nutrition, indicate that consuming this nut, as opposed to an energy-equivalent carbohydrate snack, resulted in an energy intake reduction of 300 kilojoules at the next main meal.
So which nut is it that might help you cut down on your calories? According to the UniSA researchers, the nut with these properties is the humble almond.
How does it work?
Before you start eating almonds all day, it’s important to consider what the study actually tells us.
In short, the message is that a snack of 30–50 grams of almonds could help people cut back on the number of kilojoules they consume each day.However, that’s not in addition to your daily intake; rather, it’s in place of an energy-equivalent carbohydrate snack.
The process is far more scientific than it is magical, and the science tells us that it is related to our hormones, according to Dr Sharayah Carter from UniSA’s Alliance for Research in Exercise, Nutrition and Activity (ARENA), lead author of the study.
Read: Nuts that help you lower bad cholesterol
“Our research examined the hormones that regulate appetite, and how nuts – specifically almonds – might contribute to appetite control,” she said. “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).”
The superstar hormone in this case is glucagon. Dr Carter’s research found that the almond eaters in the study had 39 per cent higher levels of glucagon, which sends satiety signals to the brain, which in turn encourages weight loss.
So basically, the consumption of almonds acts to suppress our appetite more than carb-filled equivalents. Dr Sharayah explains how. “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.”
Read: Mandarin and Almond Cake
While the results of UniSA’s research are promising, they do come with one qualification. The study took in adults aged 25–65 who were classified as either overweight or obese (i.e. having a Body Mass Index 27.5–34.9 kg/m2), so the effect may not be quite the same for those with a lower BMI.
“Appetite hormone responses may be skewed in obesity,” the study explains in its conclusion, “so testing in a healthy weight population may provide additional insight into population-based differences”.
Nevertheless, there’s no doubt that almonds qualify as a very healthy snack when weighed up against most alternatives, says Dr Sharayah. “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.”
Read: How ‘brown fat’ and an icy swim may help you lose weight
If almonds aren’t your thing, consider other nuts as potentially healthy alternatives. For example, YourLifeChoices has previously reported evidence of peanuts helping to lower blood pressure and possibly contribute to weight loss, and a range of nuts have been shown to help lower cholesterol.
The take-home message is that almonds are good, as a snack. By all means enjoy them every day – just don’t go nuts.
Are you a fan of almonds? Have you found them and/or other nuts to be a healthy snack alternative? Why not share your thoughts in the comments section below?
