contribute to weight management

MODESTO, Calif., Oct. 22 /PRNewswire/ -- For several years, scientists have observed that people who eat almonds and other nuts do not seem to be overweight or gain weight. In some studies, women who have eaten five or more servings of nuts a week have tended to have the lowest body mass indices (BMIs) of all adults.(1)

(Photo: http://www.newscom.com/cgi-bin/prnh/20030228/DCF017)

Two studies presented at the Obesity Society Annual Scientific Meeting 2006 (NAASO) in Boston this weekend add to the evidence that almonds are satiating, or satisfying, and eating a handful or two a day (up to two ounces) may play a valuable role in managing weight.

Almonds Curb Patients' Appetites

In the first study, researchers worked with 20 overweight women, having them eat nearly two servings of almonds a day for ten weeks. Half the women consumed almonds for the first 10 weeks and then no almonds for the second 10 weeks, while other women followed the reverse pattern.

The researchers found that during the time the women were eating almonds, they did not increase their physical activity, and their metabolism did not increase. Yet despite the 300 calories worth of almonds they were eating each day, their weight did not increase. Their BMIs did not increase, either.

"We concluded that the women found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day," said the lead researcher, Richard Mattes, Ph.D, R.D. from Purdue University. "This work demonstrates that almonds are not only nutritious, they can be satisfying - a good choice in place of something less nutrient-rich and less filling, such as pretzels or chips."

Indeed, almonds are a satisfying and easy choice as a snack. A one-ounce, 160-calorie handful of almonds is high in flavonoid antioxidants and is an excellent source of vitamin E and magnesium. It's also a good source of protein and fiber and offers heart-healthy monounsaturated fat, potassium, calcium, phosphorous and iron.

This natural compensation is one explanation for how the satisfying effect of almonds displaces other foods from the diet, leading to a stable weight. Another part of the explanation, the researchers said, is that some of almonds' fat is not digested and absorbed so the estimated energy content listed on the food label is greater than the amount actually available to consumers.

Grandma Always Said: Chew Well Before Swallowing

In the second study, researchers determined that the extent to which almonds are chewed alters the availability of their nutrients.

The researchers wanted to see how the degree of hunger influenced chewing. They had healthy adults chew each of several forms of almonds while hungry and full. As they were chewing, the researchers measured the force and pattern of the chewing and the effect on almond particle size.

Their conclusion was that when participants were hungry they chewed the almonds more forcefully. This would imply that more nutrients were available for digestion and absorption.

How does this impact how satisfied someone is after eating almonds? This is still to be determined, the researchers said. One possibility is that someone who is hungry chews the almonds more thoroughly. This means more of the nutrients are released and this promotes a feeling of fullness. Therefore, they eat fewer calories later on. Researchers hope to continue studying the chewing and digestion of almonds to learn more about the mechanisms of satiety.

For More Information

For additional information about almonds, including easy recipes and snack ideas, visit www.AlmondsAreIn.com.

Summary of Presented Studies:

Conference: North American Association for the Study of Obesity: The Obesity Society Annual Scientific Meeting 2006, Boston, MA

Research Organization: Purdue University

Study Title: The effects of almond consumption on energy balance in adult females

Authors: Hollis JH, Mattes RD

Objective: To determine the effect of a 300 calorie dose of almonds on body weight

Subjects: 20 healthy, overweight females

Study Description: Subjects were asked to consume a daily 300 calorie ration for ten weeks without dietary advice. Then the subjects ate their regular diet without nuts or nut products and without dietary advice. Body weight was measured during each week of the study. Body composition was measured on weeks one and ten and energy intake was measured on six random days during each phase of the study.

Results: Despite that addition of 300 calories of almonds, there was no change in energy intake or body weight over the 10 weeks of almond consumption. Also, the percent body fat did not change when eating almonds even though physical activity levels were unaltered. These data indicate the strong compensatory dietary response to almond ingestion ameliorates their effect on body weight.

Funding: Supported by the Almond Board of California

Conference: North American Association for the Study of Obesity: The Obesity Society Annual Scientific Meeting 2006, Boston, MA

Research Organization: Purdue University

Study Title: The effects of BMI, appetitive state and the physical properties of almonds on chewing and particle size.

Authors: Frecks J, Hollis JH, Mattes RD

Objective: To measure the impact of various factors on chewing of almonds. This information is relevant to nutrient and calorie availability.

Subjects: Lean and obese subjects

Study Description: Subjects chewed almonds when hungry and full. The number of chews, bite strength and time spent chewing five almond products (raw, dry unsalted roasted, natural sliced, roasted salted, and honey roasted) were measured. Before swallowing, each participant expectorated the chewed almonds into a sieving device, which allowed the researchers to observe the particle sizes.

Results: Mean (7.591) and maximum (9.809) bite forces were greater under the fasted conditions. Additionally, sliced almonds required a significantly lower maximum force and mean force than did the other almond varieties to generate a bolus. Both the number of chews and chew time were correlated with particle size. The hunger state of the subject and the form of almonds impacted how vigorously and thoroughly almonds were chewed and processed in the mouth. The health implications of these observations warrant further investigation.

Funding: Supported by the Almond Board of California

Editor's Note - Available:

Study author interviews with Richard Mattes, Ph.D., R.D., Purdue University, and James Hollis, PhD, The Queen's University of Belfast Almond photographs

The Almond Board of California administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. Established in 1950, the Board's charge is to promote the best quality almonds, California's largest tree nut crop. For more information on the Almond Board of California or almonds, visit www.AlmondsAreIn.com.

(1) Sabate J. Nut consumption and body weight. Am J Clin Nutr. 2003

Sep;78(3 Suppl):647S-650S. SOURCE The Almond Board of California

-0- 10/22/2006