A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women

Abstract

PurposeTo assess the effect of consuming a mid-morning almond snack (28 and 42 g) tested against a negative control of no almonds on acute satiety responses.MethodOn three test days, 32 healthy females consumed a standard breakfast followed by 0, 28 or 42 g of almonds as a mid-morning snack and then ad libitum meals at lunch and dinner. The effect of the almond snacks on satiety was assessed by measuring energy intake (kcal) at the two ad libitum meals and subjective appetite ratings (visual analogue scales) throughout the test days.ResultsIntake at lunch and dinner significantly decreased in a dose-dependent manner in response to the almond snacks. Overall, a similar amount of energy was consumed on all three test days indicating that participants compensated for the 173 and 259 kcals consumed as almonds on the 28 and 42 g test days, respectively. Subjective appetite ratings in the interval between the mid-morning snack and lunch were consistent with dose-dependent enhanced satiety following the almond snacks. However, in the interval between lunch and dinner, appetite ratings were not dependent on the mid-morning snack.ConclusionAlmonds might be a healthy snack option since their acute satiating effects are likely to result in no net increase in energy consumed over a day.

Effects of High Plant Protein and High Soluble Fiber Beverages on Satiety, Appetite Control and Subsequent Food Intake in Healthy Men

“…Our results are consistent with those of Cioffi et al Considering the results and the timing of evaluation in this study, we conclude that beverages containing 30 g of plant protein or 11 g of soluble fiber may have the potential to control cravings and hunger feelings if consumed at mid-morning. This observation is consistent with the results obtained by Hull et al, (2015) in which subjects consuming a snack high in protein and fiber felt full for a longer period and had reduced hunger when consumed at mid-morning prior to an ad libitum meal [38].…”

Distinct Effects of two Almond Cultivars on Agreeability and Gastrointestinal Motility in Healthy Subjects: more than mere Nutraceuticals

“…Further studies should assess if this finding is associated with a more pronounced satiety feeling after almond ingestion, as compared with other meals containing a similar amount of nutrients. Previous studies found effects of almonds on fullness and hunger levels [63,64], an acute satiating effect of almond ingestion, and a dose-dependent enhanced satiety following an almond snack in the midmorning [65]. Furthermore, a recent study showed comparable postprandial hunger, desire to eat, fullness, and neural responses to visual food stimuli after the ingestion of almonds or baked food, linking these results with energy and macronutrient contents [66].…”

Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial

“…Previously, almonds were mostly added to foods such as, e.g., cereals and muffins (24,31), whereas we recommended that almonds be eaten on an empty stomach (early in the morning, before breakfast). A number of recent studies have also recommended the preferential use of almonds as snacks (40), on an empty stomach (41,42).…”