Almonds a Smart Snack for Weight Goals

Snacking is a nearly universal behavior in the United States, as an estimated 97% of Americans consume at least one snack per day. In light of the rising obesity rate in the US, it is becoming increasingly necessary to identify healthful snacks that pose little risk for weight gain while providing nutritional value. Richard Mattes, from Purdue University (Indiana, USA), and colleagues studied 137 adult men and women at increased risk for type-2 diabetes. articipants were divided into five groups: a control group that avoided all nuts and seeds, a breakfast meal group and lunch meal group that ate 1.5 ounces of almonds each with their daily breakfast or lunch, and a morning snack group and afternoon snack group that each consumed 1.5 ounces of almonds between their customary meals. All almond snacks were eaten within approximately two hours after their last meal and two hours before their next meal. Participants were not given any other dietary instruction other than to follow their usual eating patterns and physical activity. Participant compliance to consuming almonds was monitored through self-reported dietary intake assessments and fasting vitamin E plasma levels. At the end of the four-week study period, the team found that the study participants eating 1.5 ounces of dry-roasted, lightly salted almonds every day experienced reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight. The study authors conclude that: “Almonds provide post-ingestive metabolic and appetitive benefits and did not increase the risk for weight gain. This suggests that almonds may be a healthful snack option.”