Almonds Can Help you Cut Calories and Help to Loss Excess Kilograms

The high prevalence of overweight and obesity is a major public health concern. Obesity is characterized by an excess of body fat that impairs both physical and psychosocial health and well-being. Long-term regulation of body weight is controlled by balancing energy intake with energy expenditure. Understanding the role of specific food items and their impact on energy intake may assist in promoting weight reduction and weight loss maintenance for people with obesity.

Epidemiological studies have provided evidence that regular consumption of nuts may reduce the risk of obesity. Although nuts are energy-dense, incorporating them into the diet has not been shown to increase body weight. A recent meta-analysis reported no increase in body weight with diets that included nuts compared to nut-free diets, but did report reductions in waist circumference with consumption of almonds. In another recent meta-analysis, a higher intake of nuts was associated with reductions in body weight and body fat.

New research from the University of South Australia found that eat almonds may help to reduce a couples of weight kilos 

Examining how almonds can affect appetite, researchers found that a snack of 30-50 grams of almonds could help people cut back on the number of kilojoules they consume each day. 

Dr Sharayah Carter from UniSA’s Alliance for Research in Exercise, Nutrition and Activity (ARENA) says the research provides valuable insights for weight management. 

The study found that people who ate almonds had 47 per cent lower C-peptide responses (which can improve insulin sensitivity and reduce the risk of developing diabetes and cardiovascular disease); and higher levels of glucose-dependent insulinotropic polypeptide (18 per cent higher), glucagon (39 per cent higher), and pancreatic polypeptide responses (44 per cent higher). Glucagon sends satiety signals to the brain, while pancreatic polypeptide slows digestion which may reduce food intake, both encouraging weight loss.

The findings of this study show that eating almonds produce small changes to people’s energy intake, Dr Carter says this may have clinical effects in the long term.

Almonds are a fantastic healthy snack to incorporate into the daily diet. It is exciting to look at how almonds might affect appetite during a weight loss diet and how they might assist with weight management in the long term. Even small, positive lifestyle changes can have an impact over a longer period. When we’re making small, sustainable changes, we’re more likely to be improving our overall health in the long run.


Sharayah Carter, Alison M. Hill, Jonathan D. Buckley, Sze-Yen Tan, Geraint B. Rogers, Alison M. Coates (October 28, 2022). Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial. European Journal of Nutrition. Retrieved from : 

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