Topic for Apr 17 (Mon)

[Kristin55]

Snacking on Almonds Could Reduce Overeating

According to a recent study, a handful of almonds a day could help cut calories, reduce short-term hunger, and help in the fight against obesity.

Researchers from the University of South Australia (UniSA) found that study participants who ate almonds instead of a high-carbohydrate snack went on to eat less at a later meal.

During the study, 140 participants were given a snack of either 30-50 grams of almonds or a carbohydrate-based snack.

Appetite-regulating hormones were recorded in blood tests and questions about each participant's appetite were asked immediately before eating their snack and then again 30, 60, 90 and 120 minutes after.

In fact, there was no big difference in reported hunger between the two groups. But there was a change in behavior.

A smaller group of participants were given access to a buffet, where they could eat as much as they wanted in 30 minutes. In this test, those who ate the almonds as a snack consumed an average of 300 kilojoules — or just over 70 calories — less energy than those who ate the carbohydrate-based snack.

Study participants who were given almonds also had higher levels of appetite-regulating hormones in their blood.

Almonds are high in protein, fiber and unsaturated fats, which together can make you feel fuller for longer. Other nuts with similar nutritional values include macadamias, walnuts and cashews.

Dr. Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition and Activity said, "We are now excited 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."  Two in three adults (12.5 million) are overweight or obese in Australia. The World Health Organization in 2022 reported that 1 billion people worldwide were obese, with the island nation of Nauru having the highest population percentage of obesity.

1. Do you often eat almonds? Do you eat them as a snack or add them to meals?

2. What are your favorite healthy snacks? How often do you have them?

3. Is obesity a major health issue in your country?

4. Do you expect obesity rates to rise or fall over the next few decades?

5. Do you tend to snack a lot during the day?

6. What unhealthy foods would you have a hard time giving up?

7. Which of your friends or family pays most attention to what they eat?