Addressing the challenge of overweight/obesity requires a multifaceted approach with innovative thinking, and new research about almonds is doing just that. A study comprising adults with overweight and obesity showed almond consumption helped improve crucial appetite-regulating hormones.1
The rates of overweight and obesity are a growing public health concern. Modulating appetite through better hormonal responses is a promising approach for assisting weight management. Research continues to explore how almonds can be a simple, effective addition to weight loss plans.
This new research from nutrition scientists in Australia set out to better understand why consuming almonds may lead to more effective weight management. Dr. Alison Coates and her collaborators studied how almonds affected appetite, including the hormones that help regulate appetite. The study was funded by the Almond Board of California.
In her research, Dr. Coates, Professor of Human Nutrition and Director of the Alliance for Research in Exercise, Nutrition, and Activity at the University of South Australia hypothesized that almonds would have a favorable effect on the hormones that regulate appetite, as well as impact the study participants' perception of their appetites. Furthermore, the researchers wanted to know if an almond snack would help reduce subsequent consumption of calories compared to a standard carbohydrate-based snack.
The study involved 140 individuals with overweight or obesity (42 males, 98 females), aged 47.5 years (+ 10.8 years). Participants consumed unsalted, whole, natural almonds with skins (intervention) or an oven-baked fruit cereal bar (control) and had measured their levels of appetite-regulating hormones and self-reported appetite ratings over a subsequent 2-hour period. The almond portion provided was approximately 30 to 50 grams almonds (depending upon which calorie level the participant followed). A subset of participants was then invited individually to dine freely at a buffet over a 30-minute period. Appetite ratings were measured at the conclusion of the buffet experience. Researchers explored if almond consumption, when compared to the carbohydrate snack, influenced how much people would consume from the buffet.
Researchers measured appetite-regulating hormones: ghrelin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide-1, leptin, pancreatic polypeptide, peptide YY, C-peptide, glucagon, and cholecystokinin.
C-peptide response was 47% smaller with almonds compared to the carbohydrate snack (p < 0.001). Decreased C-peptide activity indicates lower insulin response, which may have implications for the development of diabetes and cardiovascular disease. Almonds may reduce the glucose response and over time may help reduce insulin resistance when consumed with a high carbohydrate food or meal. Additionally, glucose-dependent insulinotropic polypeptide, glucagon, and pancreatic polypeptide responses were larger with almonds versus the carbohydrate snack (17.8%, p = 0.005; 38.74%, p < 0.001; 44.5%, p < 0.001, respectively). Glucagon promotes satiety and may encourage weight loss, while pancreatic polypeptide lowers appetite, reduces food intake, and helps food remain in the stomach longer.
In conclusion, the study indicates almond consumption resulted in improved hormonal responses, which reflects better control of insulin release and better blood glucose regulation. Regular almond consumers may also be more likely to consume fewer calories and manage weight better.
