1.5 oz of Almonds Daily Is A Good Snack Food, Especially for Those Concerned About Their Weight
A new joint Australian and US study of 137 otherwise healthy adults at increased risk of type 2 diabetes, has found that despite consuming an extra 250 calories from the 1.5 ounce serving of almonds daily, the study participants did not gain weight over the course of the four-week study and they also reported less hunger. The study authors observed that snacks contribute toward a significant proportion of human total daily energy intake and their study was to find out the effects of almonds when consumed with meals or alone as a snack.
Past research has already shown that almonds help increase satiety, both in people of normal weight and those prone to being overweight. According to a 2013 report from the consumer market firm NPD, snacks in America now account for 20% of all “eating occasions” and the top three snack foods consumed in this nation are fresh fruit, chocolate and potato chips.
The new study was titled “Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial” and conducted by S. Y. Tan from the School of Pharmacy and Medical Sciences, University of South Australia and R. D. Mattes from the Department of Nutrition Science, Purdue University in Indiana.
In the study, the 137 study subjects were assigned randomly to one of five groups for four weeks: a control group that did not consume nuts or seeds during the study period, and second group that took 1.5 oz of almonds with their breakfast , a third group that took 1.5 oz. of almonds with their lunch, a forth group that took 1.5 oz almonds as their morning snack and the fifth group took the 1.5 oz almonds as their afternoon snack. Oral glucose tolerance tests (OGTT) were performed at baseline, along with height, weight, waist circumference, body fat,and blood pressure measurements. A registered dietitian helped them complete a 24-hour dietary recall and “hunger”, “fullness” and “desire to eat” sensations were captured using visual analog scales.
At the end of the 4-week study, the study researchers concluded that eating dry-roasted, lightly salted almonds daily lowered blood glucose responses after a meal and the effects were most prominent in the snack groups. Furthermore, the almonds when consumed as snacks also reduced hunger and the desire to eat and the study participants’ dietary monounsaturated fat and dietary vitamin E intakes were observed to have significantly increased in all almond groups.
The study researchers suggests that consuming 1.5 ounces of almonds daily may be a healthful snack option as the nuts are nutritious and their consumption does not lead to weight gain and can also suppress hunger and reduce the desire to eat.
For those who like to snack, the new study findings suggest that almonds may be a good snack food option as compared to junk foods (such as cookies, candy, and chips) and high calorie sugary drinks, especially for those who are concerned about their weight. The astounding thing about the new study is that despite consuming the additional 250 calories per day in almonds, there was NO weight gain in the study subjects and NO change in their total energy intake. Apparently, the study subjects were able to compensate for the extra 250 calories from almonds consumed daily by eating less at other times of the day.
Study Considerations for Good Snack Food
One shortcoming of the new study is that it is conduced over 4 weeks, which is a short time and as a result, there is no measurement of the long-term impact of consuming almonds as a snack.
Being outside the normal limits of a health body weight has various implications on our health. In particular, central obesity can be a footprint of metabolic derangement within your biological complex. The metabolic response to stress is one half of the equation in the neuroendometabolic (NEM) stress response. If metabolic derangements are left unresolved then signs and symptoms can bring about directly or indirectly intolerance to medications, constipation that is severe in nature and a supplement hypersensitivity. It is essential to pay attention to the body’s signals and to maintain a healthy weight that would not be conducive of an environment that promotes metabolic derangement due to aggravating stress factors and to provide the body with the appropriate amount of time to rest and recover.
Source: European Journal of Clinical Nutrition (2013) published online 2 October 2013