Snacking on a handful of almonds could cut daily energy (kilojoule) intake, helping to keep extra kilos at bay, according to new Australian research (1).

The University of South Australia study, involving 140 people, found that those who ate 30-50g almonds – as opposed to a kilojoule-equivalent carbohydrate snack – lowered their energy intake by 300kJ at the next meal.

The researchers investigated the hormones that regulate appetite, and how nuts (and specifically, almonds) might contribute to appetite control.

They found that eating almonds impacted several appetite-regulating hormones – such as glucose-dependent insulinotropic polypeptide, glucagon and pancreatic polypeptide.

Did you know? A 30g serve is around 20 almonds.

Almonds are rich in plant protein, fibre, and heart-healthy unsaturated fatty acids, making them filling. And according to the researchers, the ‘satiating effect’ of snacking on almonds may help explain why study participant ate less food (300kJ worth) later in the day.

They say the study, recently published in the European Journal of Nutrition, provides valuable insights for managing body weight.