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Almonds: A Satiating Snack

Almonds: A Satiating SnackSatiety is certainly on the nutrition radar these days.

The word satiety refers to a food’s ability to keep you full. For people interested in weight loss or weight management, staying full – without overeating – is always a nutrition goal.

A new study out this week shows that almonds might be a most satiating snack choice.

The study was published in the European Journal of Clinical Nutrition and looked at the effect of including almonds in the diet of 137 adult participants who were at increased risk for developing type 2 diabetes.

Study participants were randomized into 1 of 5 groups:

  • A control group that avoided all nuts and seeds
  • Breakfast meal group with 1.5 ounces almonds
  • Lunch meal group with 1.5 ounces almonds
  • Morning snack group with 1.5 ounces almonds between meals
  • Afternoon snack group with 1.5 ounces almonds between meals

What the researchers found was that after consuming approximately 250 additional calories per day from the almonds, those who ate almonds between or even with meals did not increase the total number of calories they are or drank throughout the day. Plus they didn’t gain weight over the course of the 4-week study.

Now of course there are lots of other things that could have been going on with the participants, not to mention the sample size of the study was small and duration of study was short. Despite these limitations, the data does indicate that almonds make a good, satiating snack choice – as do other foods that contain fat, fiber, and protein…the components of foods that keep us most satiated.

One serving of almonds is about 23 almonds, contains 13 g of unsaturated fat and only 1 g of saturated fat along with 3 grams of dietary fiber and 6 grams of protein.

To learn more about almond nutrition, check out the Almond Board of California’s Nutrition and Research page.

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