Almonds: A Satiating Snack

Almonds are the edible seeds from almond trees, namely Prunusdulcis. They are among the world’s most popular dry fruits. Almonds are native to the Middle East, dominantly Iran and surrounding countries, but they are widely cultivated in the United States. Many people consider almonds a nut, but they are seeds.

The almonds we buy in stores have their hard shell removed, exposing the edible nut inside. They can be eaten raw or toasted as a snack or can be added to sweet and savory delicacies. They are available pre-cut in sliced, flaked, or silvered forms. It is also used to make non-dairy or gluten-free products like almond milk, butter, oil, or flour.

Almonds are highly nutritious and dense in healthy fats, fibers, proteins, antioxidants, vitamins, and minerals. They offer a wide range of health benefits, which include.

  • Lowering or maintenance of blood sugar levels.
  • Reducing high blood pressure.
  • Lowering bad cholesterol levels.
  • Lowering the risk of breast cancer.
  • Lowering the risk of Alzheimer’s disease.
  • Boosting bone health.
  • Promoting healthy weight loss.
  • Reducing hunger.

What is Satiety?

Now that you know basic things regarding almonds, there is still more to know about them. Let’s talk about satiety.

Satiety is the state of feeling full. There are these complex satiety signals in the body, which are physiological responses, which are triggered during or after food consumption. They tell you if you need to keep eating or inhibit the further intake of food. Satiety suppresses hunger for some time after a meal.

It is on everyone’s nutrition radar these days as it helps achieve nutritional goals.

Health nuts want the feeling of satiety after they consume a meal; this prevents them from eating unnecessarily or overeating and gaining extra pounds. That is why they prefer foods that would keep them feeling full for longer. Not all foods deliver the same level of satiety.

The feeling of satiety has helped many people with weight loss or management.

Research Summary

New research shows that eating almonds as a mid-morning snack has promising effects on acute satiety responses. Almonds, despite their many health benefits, can prove to be a great satiating snack choice.

A study was conducted, where the effect of consuming almonds on the diet of 32 healthy femaleswas assessed.It was conducted in a time interval of three test days. They were divided into three groups. On the test days, all 32 female participants consumed a normal healthy breakfast followed by eating 0, 28, or 42 grams of almonds as a mid-morning snack, based on their test day.

They were free to consume foods at lunch and dinner, as much as they desired. On all three groups, the effect of almonds on satiety was calculated by measuring the energy intake in Kcal. This was assessed at the other two meals, where the participants could eat as much as they wanted to. The subjective appetite ratings were noted throughout the test days.

The test days of eating 28 and 42 almonds, were compared against the day when no almonds were consumed.

The results showed that intake of food at lunch and dinner notably decreased, after the consumption of 28 and 42 grams of almonds at the test days. Subjective appetite ratings also showed that there was no food consumed between the mid-morning snack and lunch. It was clear that almond snacks promote enhanced satiety. However, the interval between lunch and dinner was not dependent on the almond snack, and there was no significant increase in the amount of energy.

The research concluded that almonds are a very healthy snack option if you want to eat healthy because they have a high satiating effect on the body.

What we think

Almonds do not promote unnecessary weight gain. It contains the highest amount of proteins and fibers when compared to other dry fruits. These components contribute to keeping the body satiated. The nutrition values of almonds say that a one-ounce serving (about 23 almonds) provides 6 grams of proteins and 4 grams of fiber, along with other nutrients.

Almonds can be incorporated in your diet any way you like, not just as a mid-day snack. You can add fresh almonds to your daily salad; this will provide a great texture and the benefits. Using almond products will also help keep you full and satisfied throughout the day.

Final Words

Although theresearch was only conducted for a short time, it does not hide the fact that almonds are a great snack. They are delicious, healthy, and nutritious. They have a lot of components that help keep the body feeling full for a greater amount of time. Plus, they have a long list of health benefits. We recommend eating 8 to 10 almonds daily; this will provide you almost all the good stuff that your body needs.