In new research from the University of South Australia which examined how almonds can affect appetite, researchers found that a snack of 30-50 grams of almonds could help people to cut back on the number of kilojoules they consume each day.

The sttudy was published in the European Journal of Nutrition. It found that people who consumed almonds, as opposed to carbohydrate snack with the same kilojoules, 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 “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 said, “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).”

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 per cent higher), glucagon (39 per cent higher), and pancreatic polypeptide responses (44 per cent 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 good fats, which contributes to their ability to help you to feel satisfied after a meal and have stable blood sugar levles and therefore reduced hunger for longer. 

I always emphasise with clients that each meal needs to contain protein, good fats and fibre. The combinations of fibre, fats and protein makes all the difference in blood sugar regulation and reducing hunger.


Almonds are a greeat healthy snack to incorporate into your daily diet and they may assist with weight management over time.


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