Search Here

Snacking is a part of everyone's daily routine, whether it is healthy or not. Based on data from a federal survey, women intake around 400 calories everyday due to snacking while men consume almost 600 calories. Since snacking can negatively affect people's weight and health, choosing the right kinds of snacks is extremely important. According to a new study, researchers found more evidence that almonds make the perfect snack.

"This researcher suggests that almonds may be a good snack option, especially for those concerned about weight," a professor of nutrition science from Purdue University, Richard Mattes said, according to NPR. "Despite adding 250 calories to the diet, there was no change in total energy intake."

For this study, the researchers recruited 137 participants with a risk of getting type 2 diabetes to take park in a four week, randomized trial. The participants had to undergo an oral glucose tolerance test and an acute-feeding session before and after the study. Some participants ate 43 grams or 1.5 ounces of almonds per day either with their breakfast or lunch. Some of the participants ate the almonds as a morning or afternoon snack. Other participants were not given almonds at all.

The researchers found that people who ate almonds reported feeling less hungry than people who did not get the snack. People who ate almonds also consumed fewer calories from other meals throughout the day. This group of participants did not gain any weight as well. Mattes explains that almonds have a lot of protein, unsaturated fat composition and fiber, which could all be working in keeping the stomach feeling full.

Mattes concluded that almonds are best "at controlling appetite when consumed as snacks."

The study was published in the European Journal of Clinical Nutrition.