Snacking on Almonds Reduces Short-Term Energy Intake ^†

Abstract

Snacking has increased over recent years and may account for excess energy intake and observed increases in overweight and obesity. Whole nuts are more commonly consumed as snacks than meals. Research suggests that nut consumption increases satiety, and so may support energy balance, as well as improving diet quality compared to other commonly consumed snacks. We aimed to compare the effects of consuming almonds versus sweet biscuits on appetite, energy intake, and diet quality. We used an acute crossover study involving 25 males and 75 females. Participants consumed isocaloric amounts (energy equivalent to 1030 kJ (42.5 g almonds) or 10% total energy, whichever was higher) of almonds or sweet biscuits in random order. Participants attended two clinic sessions where they initially consumed a standardised breakfast, followed two hours later by consumption of the snack food. Appetite ratings were measured before consuming the snack and at 15- or 30-min time intervals for two hours post-snack consumption. Two hours after consuming the snack, participants were offered an ad libitum lunch. They were then asked to record their food and beverage intake for the remainder of the day. Appetite ratings over the two hours did not differ between snacks (all p ≥ 0.097) and there was no difference in energy intake at the ad libitum lunch (p = 0.113). However, energy intakes over the remainder of the day were significantly lower after consuming almonds (mean (95% CI) difference: 638 kJ (44, 1233), p = 0.035). There was also a non-statistically significant pattern of lower absolute intakes of saturated fat (p = 0.056) and sugar (p = 0.053) after consuming the almond snack. Encouraging the regular consumption of nuts as a snack food may support energy balance and improve diet quality. Long-term studies are required to determine the effects on long-term anthropometry and nutrient intakes.