A new study published in the European Journal of Nutrition has examined how appetite-regulating hormones and self-reported appetite ratings change after consuming almonds versus an isocaloric carbohydrate-rich snack bar.

Researchers conducted a randomized controlled trial in overweight and obese adults aged between 25 and 65 years old. A total of 140 participants were instructed to fast overnight and then consume a random snack, either almonds or a snack bar. In total 68 consumed almonds and 72 consumed the snack bar. The participants’ appetite-regulating hormones and self-reported appetite sensations were measured at 30, 60, 90, and 120 minutes following consumption. A subset of participants then consumed a meal challenge buffet to assess subsequent energy intake.

In conclusion, the study revealed that those who consumed almonds experienced 47% lower C-peptide responses, which can improve insulin sensitivity, 39% higher glucagon and 44% higher pancreatic polypeptide responses. These hormones are responsible for sending satiety signals to the brain and slowing digestion. Moreover, those who consumed almonds had a lowered energy intake by 300 kilojoules at the subsequent meal. The positive changes in appetite-regulating hormone responses were not reflected in the self-reported appetite ratings.

Carter, S., Hill, A. M., Buckley, J. D., Tan, S. Y., Rogers, G. B., & Coates, A. M. (2022). Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial. European journal of nutrition, 1-10.

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