Believe it or not, almonds can help you cut calories

Losing weight is never easy, but according to a new study from the University of South Australia, a handful of almonds can make you shed excess weight
.

By studying how almonds affect appetite, researchers found that 30–50 grams of almond snacks can help people reduce their daily calorie
intake.

The study, published in the European Journal of Nutrition, found that people who ate almonds had 300 kilojoules less energy intake (most of which came from junk food)
in the following meal, compared to energy-equivalent carbohydrate snacks.

Dr Sharayah Carter from the UniSA Sport, Nutrition and Activity Research Consortium (ARENA) said the study provided valuable insights
into weight management.

"Overweight and obesity rates are a major public health concern, and regulating appetite through better hormonal responses could be key
to promoting weight management," said Dr.
Carter.

"Our study examined hormones that regulate appetite, and how nuts — especially almonds — help control appetite
.
"

"We found that people who eat almonds have changes in appetite-regulating hormones, which can lead to a reduction in food intake (300 kJ less)
.
"

In Australia, two-thirds (12.
5 million) of adults are overweight or obese
.
Globally, 9 billion adults are overweight, 650 million of whom are obese
.

The study found that people who ate almonds had a 47% reduction in C-peptide response (C-peptide may improve insulin sensitivity and reduce the risk of diabetes and cardiovascular disease); and higher levels of glucose-dependent insulin polypeptides (18% higher), glucagon (39% higher), and pancreatic polypeptide response (44% higher).

Glucagon sends satiety signals to the brain, while pancreatic polypeptides slow digestion and thus reduce food intake, both of which are beneficial for weight loss
.

"Almonds are rich in protein, fiber, and unsaturated fatty acids, which may contribute to their satiety and help explain why fewer kilojoules are consumed
.
"

The results of this study suggest that eating almonds can make small changes
in people's energy intake.
Dr.
Carter says this could have long-term clinical effects
.

"Even small, positive lifestyle changes can have long-term effects
.
When we make small, sustainable changes, we are more likely to improve our overall health in the long run," said
Dr.
Carter.

"Almonds are a great healthy snack to incorporate into your daily diet
.
We are now pleased to see how almonds affect appetite on a weight loss diet and how they help with long-term weight control
.
"Research funded by the fruit council
.