Almonds and appetite regulation [re-release] -

25 November 2025

November 2025.

Listen here:

And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful

About this episode

In response to the surge in popularity of GLP-1 medications, we’re re-releasing a popular episode of The Healthy Handful investigating the effects of almonds on appetite-regulating hormones, appetite ratings, and energy intake.

Published in the European Journal of Nutrition, the randomised controlled trial found that those who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – reduced energy intake at a subsequent meal by as much as 300 kilojoules.

Our guest, Dr Sharayah Carter – then early-career researcher with the University of South Australia – led the research study.

Key take-outs:

Almonds naturally influence several appetite-regulating hormones, including GLP-1.
The protein, fibre, and healthy fats in nuts likely play a role in enhancing feelings of fullness.
This research strengthens the evidence that nuts support weight management and reinforces the message that including them in a balanced diet is beneficial and should be encouraged.

Our guest

Dr Sharayah Carter is now a lecturer and researcher in Human Biosciences/Nutrition and Dietetics at RMIT. With more than a decade of clinical practice experience as an Accredited Practising Dietitian, she brings a wealth of practical knowledge to her academic role.

She completed her PhD at the University of South Australia, investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes.

Sharayah is especially passionate about developing new ways of knowing in nutrition by using transdisciplinary methods that integrate science, culture, emotion and lived experience.