Two Studies from Purdue University Affirm that Almonds are Satisfying and Can Contribute to Weight Management

23/10/06 For several years, scientists have observed that people who eat almonds and other nuts do not seem to be overweight or gain weight. In some studies, women who have eaten five or more servings of nuts a week have tended to have the lowest body mass indices (BMIs) of all adults.

Two studies presented at the Obesity Society Annual Scientific Meeting 2006 (NAASO) in Boston, add to the evidence that almonds are satiating, or satisfying, and eating a handful or two a day (up to two ounces) may play a valuable role in managing weight.

Almonds Curb Patients' Appetites

In the first study, researchers worked with 20 overweight women, having them eat nearly two servings of almonds a day for ten weeks. Half the women consumed almonds for the first 10 weeks and then no almonds for the second 10 weeks, while other women followed the reverse pattern.

The researchers found that during the time the women were eating almonds, they did not increase their physical activity, and their metabolism did not increase. Yet despite the 300 calories worth of almonds they were eating each day, their weight did not increase. Their BMIs did not increase, either.

"We concluded that the women found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day," said the lead researcher, Richard Mattes, Ph.D, R.D. from Purdue University. "This work demonstrates that almonds are not only nutritious, they can be satisfying - a good choice in place of something less nutrient-rich and less filling, such as pretzels or chips."

Indeed, almonds are a satisfying and easy choice as a snack. A one-ounce, 160-calorie handful of almonds is high in flavonoid antioxidants and is an excellent source of vitamin E and magnesium. It's also a good source of protein and fiber and offers heart-healthy monounsaturated fat, potassium, calcium, phosphorous and iron.

This natural compensation is one explanation for how the satisfying effect of almonds displaces other foods from the diet, leading to a stable weight. Another part of the explanation, the researchers said, is that some of almonds' fat is not digested and absorbed so the estimated energy content listed on the food label is greater than the amount actually available to consumers.

Grandma Always Said: Chew Well Before Swallowing

In the second study, researchers determined that the extent to which almonds are chewed alters the availability of their nutrients.

The researchers wanted to see how the degree of hunger influenced chewing. They had healthy adults chew each of several forms of almonds while hungry and full. As they were chewing, the researchers measured the force and pattern of the chewing and the effect on almond particle size.

Their conclusion was that when participants were hungry they chewed the almonds more forcefully. This would imply that more nutrients were available for digestion and absorption.

How does this impact how satisfied someone is after eating almonds? This is still to be determined, the researchers said. One possibility is that someone who is hungry chews the almonds more thoroughly. This means more of the nutrients are released and this promotes a feeling of fullness. Therefore, they eat fewer calories later on. Researchers hope to continue studying the chewing and digestion of almonds to learn more about the mechanisms of satiety.