The fruit that regulates hunger, according to science

The Dry fruits well known b Health benefitsBecause it is full of protein and rich in healthy fats. They may also enhance satiety, which may help Curb hunger and motivate a Weight control.

New investigation in University of South Australia (UniSA) Shows that people who ate almonds Their levels of hormones that regulate appetite improved compared to those who ate a higher-carbohydrate bar.

The study, funded by the California Almond Board, was recently published in European Journal of Nutrition It is spread all over the world.

How have almonds been studied?

For the study, the researchers measured the participants’ energy intake in kilojoules (kJ): 1 calorie equals 4 kilojoules.

Study included 140 adults between the ages of 25 and 65 were obese and overweight.

After the overnight fast, the participants were randomly assigned a snack: 68 people received almonds, while the other 72 people received a similarly high-calorie, high-carbohydrate bar.

After measuring the participants’ hormonal changes, the researchers asked them about them Appetite felt after 30 minutes, 1 hour, 90 minutes and 2 hours.

Later, they offered 97 of the participants an all-you-can-eat buffet, during which their calorie intake was assessed. who are these people , 49 ate almonds and 48 ate snacks.

Participants were given 30 minutes to eat as much as they wanted and immediately asked about their appetite.

The specialists found no significant difference in the number of calories consumed at the buffet between those who ate almonds and those who ate a high-carb bar.

Effect of almonds on energy intake

With increasing levels of overweight and obesity, health and nutrition experts are looking for effective strategies to help people lose weight. You consume fewer calories.

corresponding author Allison Coates, Professor of Human Nutrition at UniSAL. said Medical news today More studies monitoring daily energy intake of almond consumption compared to equivalent carbohydrate snacks are needed to adequately measure long-term effects on weight management.

Changes in hunger hormones

The study showed that the almond snack contained a Effect on various hunger hormones.

answers C-peptide by 47% in the almond group. This hormone reverses the level of insulin produced by the pancreas, and low levels can increase insulin sensitivity, leading to diabetes The development of diabetes s Cardiovascular disease (CVD) is less likely, the study suggests.

Other glucose-dependent hormones that suppress appetite were also increased in almond eaters.

For example, they explain, glucagon levels which stimulate satiety by 39%. Pancreatic polypeptide responses that delay digestion and thus food consumption were increased by 45%.

and levels Insulin polypeptide The research added that dependence on glucose, which regulates a person’s weight and food intake, increased by 18%.

Note that this is not an exclusive effect of almonds, as previous research has found Eating walnuts or pistachios produces similar results In regulating appetite hormones.

Expert conclusion about the study

Anyway, though, the study participants He did not report feeling less hungryFor authors, it is not something that attracts attention.

“Only a few studies have previously tested the role of nut consumption in appetite control. However, not all studies reported beneficial effects of nut consumption on appetite-regulating hormones with different responses, possibly due to differences in the study and the health status of the trial participants,” said Coates, who is responsible for the study. .

The study also indicates that people who are overweight or obese can develop it Resistance to appetite-regulating hormonessomething like an “imbalance” between hormonal signals and perception.

In conclusion, they determined that appetite itself is complex, and some of the nuances of the findings do nothing more than set a course for the need for better monitoring of hormone levels and other factors that determine hunger levels and what people choose to eat.

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