Eating at least 50 grams of almonds per day was associated with improvements across several indicators

In a study published recently in the journal Obesity Reviews, researchers set out to understand the relationship between almond consumption and subjective appetite scores and body composition.

The study was a systematic review and dose-response meta-analysis of 37 randomized controlled trials with a total of 43 treatment arms. Net changes in bodyweight, body mass index, waist circumference, fat mass, body fat percent, fat-free mass, waist-to-hip ratio, visceral adipose tissue and subjective appetite scores were used to calculate the effect size.

Pooled effect sizes indicated a significant reducing effect of almond consumption on body weight and hunger score compared with the control group. Subgroup analyses showed that consuming at least 50 grams of almonds per day resulted in a significant and more favorable improvement in bodyweight, waist circumference, fat mass and hunger score. Body weight, waist circumference, fat mass, body fat percent and hunger scores decreased significantly in trials that lasted for 12 weeks or more, and in participants with a body mass index higher than 30 kg/m2. Moreover, a significant reduction in body weight and waist circumference was observed in trials that used a nut-free diet as a control group.

The findings suggest that consuming at least 50 grams of almonds per day for at least 12 weeks may significantly improve body composition indices and hunger scores in individuals with a body mass index higher than 30 kg/m2.

Chahibakhsh, N., Rafieipour, N., Rahimi, H., RajabiNezhad, S., Momeni, S. A., Motamedi, A., Malekzadeh, J., Islam, M. S., & Mohammadi-Sartang, M. (2024). Almond supplementation on appetite measures, body weight, and body composition in adults: A systematic review and dose-response meta-analysis of 37 randomized controlled trials. Obesity Reviews, 10.1111/obr.13711. Advance online publication.

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