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A Controlled Trial: Eating Almonds May Help in Reducing Obesity
Almond consumption might affect appetite and reduce obesity. Researchers analyzed the blood of obese people after eating almonds to find out more.
Obesity is a complex disease represented by excessive body fat and has many risks to a person’s health. More than 1 billion people are obese, most of whom are adults. It is highly prevalent and has always been a significant health concern for all healthcare and medical workers. Obesity can lead to many complications, such as impairing physical and psychological well-being. However, long-term management of energy intake and understanding the impact some foods have on our health may help in weight reduction and maintenance. In a sub-analysis of a large study, Carter et al. at the University of South Australia examined how the consumption of almonds can affect appetite and the possibility of a beneficial effect on reducing obesity.
Studies have shown that consuming nuts regularly might decrease the risk of obesity. Current data suggest that, although nuts are energy dense, adding them to daily diets does not lead to any increase in body weight. This can be explained due to the satiety effect of nuts that reduce the intake of other foods. Another reason could be that long-term intake of nuts might increase energy expenditure because they are associated with higher post prandial thermogenesis (the increase in the energy expenditure after a meal).
The scientists recruited 140 participants who were all adults between 25 and 65 years old and who were also overweight and obese. The study’s intervention was either a snack bar (SB) or an almond bar (AL) randomly allocated to the participants after overnight fasting. Participants were subjectively asked about their appetite sensations. Repeated blood sampling every 30 min post the snack for two hours was done. Appetite hormones ghrelin, glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide-1 (GLP-1), leptin, pancreatic polypeptide (PP), peptide YY (PYY), cholecystokinin (CCK) as well as C-peptide and glucagon were assessed. The results of these analyses showed that:
- C-peptide response was 47% smaller with AL compared to SB after snack consumption reflecting improvement in insulin sensitivity
- GIP, glucagon, and PP AUC responses were larger with AL compared to SB promoting satiety and delaying gastric emptying
- CCK, ghrelin, GLP-1, leptin, and PYY were not different between groups
- No difference in subjective appetite ratings and energy intake in a buffet challenge
Satiety is important in managing weight and energy intake by suppressing hunger. A reduction in short-term energy consumption or improved self-reported appetite were not associated with the appetite-regulating hormone (e.g. CCK, PYY and ghrelin) responses to AL. Future studies might focus on long-term satiety to better understand the association between nut consumption and weight management.
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Obesity is a complex disease represented by excessive body fat and has many risks to a person’s health. More than 1 billion people are obese, most of whom are adults. It is highly prevalent and has always been a significant health concern for all healthcare and medical workers. Obesity can lead to many complications, such as impairing physical and psychological well-being. However, long-term management of energy intake and understanding the impact some foods have on our health may help in weight reduction and maintenance. In a sub-analysis of a large study, Carter et al. at the University of South Australia examined how the consumption of almonds can affect appetite and the possibility of a beneficial effect on reducing obesity.
Studies have shown that consuming nuts regularly might decrease the risk of obesity. Current data suggest that, although nuts are energy dense, adding them to daily diets does not lead to any increase in body weight. This can be explained due to the satiety effect of nuts that reduce the intake of other foods. Another reason could be that long-term intake of nuts might increase energy expenditure because they are associated with higher post prandial thermogenesis (the increase in the energy expenditure after a meal).
The scientists recruited 140 participants who were all adults between 25 and 65 years old and who were also overweight and obese. The study’s intervention was either a snack bar (SB) or an almond bar (AL) randomly allocated to the participants after overnight fasting. Participants were subjectively asked about their appetite sensations. Repeated blood sampling every 30 min post the snack for two hours was done. Appetite hormones ghrelin, glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide-1 (GLP-1), leptin, pancreatic polypeptide (PP), peptide YY (PYY), cholecystokinin (CCK) as well as C-peptide and glucagon were assessed. The results of these analyses showed that:
- C-peptide response was 47% smaller with AL compared to SB after snack consumption reflecting improvement in insulin sensitivity
- GIP, glucagon, and PP AUC responses were larger with AL compared to SB promoting satiety and delaying gastric emptying
- CCK, ghrelin, GLP-1, leptin, and PYY were not different between groups
- No difference in subjective appetite ratings and energy intake in a buffet challenge
Satiety is important in managing weight and energy intake by suppressing hunger. A reduction in short-term energy consumption or improved self-reported appetite were not associated with the appetite-regulating hormone (e.g. CCK, PYY and ghrelin) responses to AL. Future studies might focus on long-term satiety to better understand the association between nut consumption and weight management.
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Dr. Ana Baroni MD. Ph.D.
Scientific & Medical Advisor
Quality Garant
Ana has over 20 years of consultancy experience in longevity, regenerative and precision medicine. She has a multifaceted understanding of genomics, molecular biology, clinical biochemistry, nutrition, aging markers, hormones and physical training. This background allows her to bridge the gap between longevity basic sciences and evidence-based real interventions, putting them into the clinic, to enhance the healthy aging of people. She is co-founder of Origen.life, and Longevityzone. Board member at Breath of Health, BioOx and American Board of Clinical Nutrition. She is Director of International Medical Education of the American College of Integrative Medicine, Professor in IL3 Master of Longevity at Barcelona University and Professor of Nutrigenomics in Nutrition Grade in UNIR University.
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