On a weight loss journey? Eating THIS nut can help drop the kilos, naturally
Weight loss is a tough nut to crack, but having a handful of a certain nut can really help you with it. Yes, that's right. Obesity rates are on the rise across the world. Being obese or overweight is more than a cosmetic concern; it can raise the risk of many diseases, including diabetes, fatty liver, and even certain cancers.
Weight management is crucial for overall wellness.
So how exactly do you manage weight or lose those extra pounds? Add a few almonds to your diet. Yes, that's right. A 2022 study led by researchers at the University of South Australia found that almonds may help you cut calories. The findings are published in the
European Journal of Nutrition
.
Almonds
Almonds are edible seeds of Prunus dulcis, aka the almond tree. Native to the Middle East, almonds are enjoyed by people across the world.
These nuts are high in antioxidants, vitamin E, protein, and fiber.
A 1-ounce or 28 g, serving of almonds
contains
:
Fiber: 3.5 g
Protein: 6 g
Fat: 14 g (9 of which are monounsaturated)
Vitamin E: 48% of the daily value (DV)
Manganese: 27% of the DV
Magnesium: 18% of the DV
Copper, vitamin B2 (riboflavin), and phosphorus
Can almonds help with weight loss
A handful of almonds could keep extra kilos at bay, according to new research. The researchers found that eating almonds can affect appetite. Having 30-50 grams of almonds as snacks could help people cut back on the number of kilojoules they consume each day.
They found that people who consumed almonds lowered their energy intake by 300 kilojoules (most of which came from junk food) at the subsequent meal, when compared to an energy-equivalent carbohydrate snack.
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'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. Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition and Activity (ARENA) said, in a statement.
Sharing further about the research, Carter added, '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).'
Obesity and almonds
Obesity is on the rise across the globe. In 2022, about nine billion adults were overweight, with 650 million of these being obese. According to the data by the World Health Organization (
WHO
), 1 in 8 people in the world were living with obesity in 2022.
To understand the weight loss effects of almonds, the researchers studied some people, and found that the ones who ate almonds had 47% 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).
The glucagon gives a sense of satiety, and the pancreatic polypeptide slows digestion. This reduces the food intake, leading to weight loss.
'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,' Dr. Carter said.
Orange for weight loss: How eating oranges everyday can help you lose belly fat
The researcher also pointed out that, through the study, they found that almonds produce small changes to people's energy intake. 'Even small, positive lifestyle changes can have an impact over a longer period. When we're making small, sustainable changes, we're more likely to be improving our overall health in the long run. 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,' Dr Carter added.
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