Two studies from Purdue University have shown that almonds can produce a feeling of fullness and help with weight control.
Obesity is not only a concern in Western countries but is also attracting increasing attention in China. For several years, scientists have observed that people who regularly consume almonds and other nuts are less likely to become overweight or gain weight. Some studies have shown that women who eat nuts more than five times a week have the lowest Body Mass Index (BMI) among all adults. Two research findings presented at the 2006 Obesity Society Scientific Sessions of the North American Association for the Study of Obesity (NAASO) in Boston last October further demonstrated that almonds can make people feel full, and consuming one or two handfuls (about 2 ounces, equivalent to 56.7 grams) of almonds daily has a significant effect on weight control.
Almonds can control a person's appetite
In the first study, researchers organized 20 overweight women to consume two servings of almonds daily for ten consecutive weeks. Half of the women consumed almonds for the first ten weeks and none for the following ten weeks. The other half of the women did the opposite, not consuming almonds for the first ten weeks but consuming them daily for the following ten weeks.
The results found that while the women were consuming almonds, they did not increase their physical activity, nor did their metabolism increase. Despite consuming 300 calories worth of almonds daily, their body weight did not increase, and their Body Mass Index (BMI) did not change.
Dr. Richard Mattes of Purdue University stated: "We concluded from the trial that women who consume almonds daily do not easily feel hungry, and therefore naturally reduce their calorie intake at other times of the day. This result indicates that almonds are not only nutritious but also produce a feeling of fullness, making them a good substitute for other foods that lack nutrition and a filling effect, such as desserts and fried potato chips."
Almonds are indeed an easy-to-eat snack that can fill you up. A handful of almonds, about 28 grams, contains 160 calories and is rich in flavonoid antioxidants. It is also an excellent source of vitamin E and the mineral magnesium. Almonds can also provide abundant protein and dietary fiber, as well as other nutrients beneficial to heart health, such as monounsaturated fatty acids, potassium, calcium, phosphorus, and iron.
Researchers say that this natural dietary complement can explain why almonds can make people feel full and reduce their intake of other foods, thereby maintaining stable body weight. Another reason is that some of the fat in almonds is not digested and absorbed, so the calories listed on the food label are higher than what the consumer actually absorbs.
Chew thoroughly before swallowing
In the second investigation, researchers found that the degree to which almonds are chewed changes the practicality of their nutritional value.
Researchers attempted to understand the effect of hunger on chewing. They asked some healthy adults to chew several different almond products in both hungry and full states. Researchers recorded and assessed their chewing force, chewing method, and the size of the almond particles after chewing.
The conclusion was that when the subjects were in a hungry state, their chewing was more forceful. This means they were able to obtain more digestible and absorbable nutrients.
What impact does this have on the feeling of fullness after eating almonds? Researchers say this requires further study. One possibility is that people chew almonds more thoroughly when they are hungry. This releases more nutrients, thereby increasing the feeling of fullness. They also subsequently consume fewer calories.
Researchers hope to continue studying the relationship between chewing and eating almonds in order to better understand the reasons why almonds easily produce a feeling of fullness.