According to a study by the University of South Australia, published in the scientific journal ‘European Journal of Nutrition’, a handful of almonds a day can not only help gain weight, but help maintain weight and also appetite to control.
The study revealed that people who ate almonds reduced their energy intake by 300 kilojoules at the next meal, a way to reduce food cravings so you don’t get uncontrollably hungry at your next meal and eat the first thing what you want
Almonds against obesity
“Costs of overweight and obesity are a major public health concern and modulation of appetite through better hormonal response may be key to promoting weight management,” said Sharayah Carter, Managing Directorthe leader of the study.
“We found that people who ate almonds experienced changes in their appetite-regulating hormones, and that this may have contributed to reduced food intake (by 300 kJ),” said the researcher, a fact that is even more relevant since there worldwide 650 million people who are obese.
“Almonds are high in protein, fiber and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer kilojoules were consumed,” she noted.
What the study says
The study found that people who ate almonds had 47% lower C-peptide responses, which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease.
In addition, almonds provided higher response levels of glucose-dependent insulinotropic polypeptide (18% more), glucagon (39% more), and pancreatic polypeptide (44% more).
Exactly glucagon sends satiety signals to the brainwhile pancreatic polypeptide slows digestion, which can reduce food intake, promoting both weight loss.
The health authorities recommend consume about 25 grams per daymore or less a small handful, which equates to about 147 calories.