Eating almonds to control appetite is the most effective way to lose weight. Obesity is not only a concern in Western countries, but also increasingly in China. For several years, scientists have observed that people who regularly eat almonds and other nuts are less likely to be 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) of all adults. In October last year, the North American Obesity Research Society (NAASO) 2006 Obesity Society Scientific Annual Meeting was held in Boston last October. Two research results presented at the meeting further proved that large almonds can make people feel full, eating one or two handfuls (about 2 ounces) a day. , equivalent to 56.7 grams) large almonds have a significant effect on weight control.
Almonds can control appetite
In the first study, researchers asked 20 overweight women to eat two servings of large almonds a day for ten weeks. Half of the women ate large almonds for the first ten weeks and stopped eating them for the next ten weeks. The other half of the women, on the other hand, did not eat large almonds for the first ten weeks, and then continued to eat them every day for the next ten weeks. It was found that while the women ate large almonds, they did not increase their physical activity, nor did their metabolism increase. Despite eating 300 calories a day of large almonds, they did not gain weight and did not change their body mass index (BMI). Richard Mattes, Ph.D., of Purdue University, said: “Our trial concluded that women who ate large almonds daily were less prone to hunger and therefore naturally reduced their caloric intake at other times of the day. This result shows that large almonds are not only nutritious Rich, it also creates a feeling of satiety and is a good substitute for other less nutritious and less filling foods such as desserts and crisps.”
Almonds are indeed a light and easy food that fills the stomach easily. A handful of large almonds is about 28 grams, contains 160 calories, and is rich in flavonoid antioxidants, as well as an excellent source of vitamin E and the mineral magnesium. Almonds also provide a protein-rich meal and fiber, as well as heart-healthy nutrients such as monounsaturated fatty acids, potassium, calcium, phosphorus, and iron. This natural dietary complement may explain why almonds can make people feel fuller and reduce other food intake, thereby maintaining weight stability, the researchers say. Another reason is that some of the fat in large almonds is not digested and absorbed, so the number of calories listed on the food label is higher than what the eater actually absorbs.
Almond Weight Loss: Chewing and Hunger
In a second investigation, researchers found that the degree to which large almonds were chewed changed the usefulness of their nutritional value. Researchers sought to understand the effect of hunger levels on chewing. They had healthy adults chew several different large almond products when they were hungry and when they were full. The researchers recorded and assessed how hard they chewed, how they chewed, and the size of the large almond granules after chewing. The conclusion was that when the subjects were hungry, they chewed more forcefully. This means they get more nutrients that they can digest and absorb. How does this affect satiety after eating almonds? The researchers say further research is needed. One possibility is that people chewed almonds more thoroughly when they were hungry. This leads to the release of more nutrients, which increases the feeling of fullness. They also ate fewer calories later on. The researchers hope to continue studying the relationship between chewing and eating large almonds to better understand why large almonds tend to make people feel fuller.
