Go nuts!

Weight loss is never an easy nut to crack, but a handful of almonds might 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 the nut 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, 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.”

The study found that people who ate almonds had 47 percent lower C-peptide responses.

These could improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease.

It also found that pancreatic polypeptide responses were 44 percent higher, indicating slowed digestion which would in turn may reduce food intake, both encouraging weight loss.

FAST FACT: Almonds contain vitamins, minerals, protein, and also fibre, suggesting a number of health benefits.