A recent study from Purdue University found that people who ate 1.5 ounces of dry-roasted, lightly salted almonds each day showed reduced hunger and improved vitamin E and monounsaturated (“good” fat) levels, and did not gain weight. Study members were split into five groups: a control group that ate no nuts, one group that ate nuts with breakfast, one that ate nuts with lunch, one that ate nuts as a morning snack, and one that ate nuts as an afternoon snack. Meal patterns were not changed.
The study members in the two snack groups consumed nuts 2 hours after their assigned meal. These study members showed the greatest drop in hunger, even though all groups ate the same amount of almonds. This suggests that snacking on almonds, instead of eating them with meals, can decrease the total calories you eat each day and help you lose weight.
How can I fit almonds into my meal plan?
Consume one ounce of nuts as a daily snack, either:
- Two hours after breakfast
- Two hours after lunch
- After you exercise
Almonds have become so popular as a healthy snack that they now come in many flavors. You can buy lightly salted, cocoa-roasted, honey-roasted, or plain varieties. Almonds can be eaten alone, used as a topping for yogurt or salads, or as a crunchy addition to cheeses and spreads. It’s fine to try different flavors or to add almonds to other foods, but stick to 1 ounce serving sizes.