Ever wonder what to eat if you get hungry between meals? The reviewed research investigated the response to almonds not only as a snack, but also when eaten with a meal (Tan SY, Mattes RD, 2013).
The study went on for 4 weeks. The participants with an increased risk for type 2 diabetes either had 43 grams of almonds with breakfast or lunch, or they had it as a morning snack or afternoon snack.
The effects were most noticeable in the snack groups. It was found that the almonds lowered the blood glucose after eating and when consumed as snacks they also reduced hunger and the desire to eat. Without being told to reduce the calorie intake, the daily energy intake was reduced, and the almonds did not increase the risk for weight gain when compared with the control group.
Research comparing different types of snacks with the same calorie content has also provided surprising, and very useful information when it comes to keeping your weight down. You can read about these and other interesting facts in “Learn to Eat“.