Eur J Clin Nutr. 2013 Nov;67(11):1205-14. doi: 10.1038/ejcn.2013.184. Epub 2013 Oct 2
The University of South Australia did a study with 137 participants that entailed consuming almonds (43 g/day) with breakfast (BF) or lunch (LN), alone as a morning (MS) or afternoon (AS) snack or no almonds (CL). Each of the participants had an increased risk of type 2 diabetes.
The nutritional breakdown of 43 grams of almonds is:
- 257 Calories
- 23.5 grams of fat
- 2.1 grams of carbohydrates
- 8.4 grams of protein
RESULTS:
Almonds lowered blood glucose responses after a meal. Effects were most prominent in the snack groups. Almonds, consumed as snacks, also reduced hunger and desire to eat during the acute-feeding session. After 4 weeks, measurements and proportions of the body and fasting blood biochemistries did not differ from the control group or across intervention groups. Without specific guidance, daily energy intake was reduced to compensate for energy from the provided almonds. Dietary monounsaturated fat and α-tocopherol intakes were significantly increased in all almond groups.
CONCLUSION:
In summary, consumption of 43 g of almonds modulated blood glucose levels during or after a meal and suppressed hunger and desire to eat sensations especially after being consumed as snacks. Over a 4-week period, almond consumption helped meet recommended dietary intake of Vitamin E and did not affect body weight (due largely to strong dietary compensation) or postprandial lipid profiles in healthy adults at risk for type 2 diabetes.
These findings suggest that almonds may be a healthy snack option.