|Sarah McGowan-Freije, NatureCity author & contributor|
Previous studies have found that consumers associate almonds with being heart healthy and nutritious. In line with these findings, almonds have become the nuts most frequently consumed as a snack in North America. Now, a recent study suggests that eating almonds mid-morning may lower the amount of food that you consume at lunch and dinner.
Participants in the study included 32 healthy women who ate their standard breakfast and then either no almonds, 28 grams of almonds, or 42 grams of almonds at mid-morning for three days. Each intervention period was followed by a two-week washout period, after which the women underwent a different intervention.
The researchers found that the more almonds the women ate at mid-morning, the less they ate at lunch and dinner. Almonds are micronutrient dense and have the highest protein and fiber content of all tree nuts. These factors may account for their ability to provide feelings of satiety.
Researchers from Leatherhead Food Research and the University of Sussex conducted the study. It was published in the September 2014 issue of the European Journal of Nutrition.
Previous studies have found that almonds may help maintain healthy cholesterol levels. They’re also a great source of magnesium, manganese, and protein.
Almonds can easily be added to your daily diet as a mid-day snack, in breakfast cereal, or even sprinkled over a small serving of ice cream for dessert. Consider substituting a less healthy snack such as potato chips or cookies for a handful of almonds.