A Handful of Almonds
The Times, Thursday 5th April 2012
A study suggests that eating a handful of almonds could help people lose weight by suppressing their appetite for the rest of the day. Almonds are considered healthy because they are low on the glycemic index, which measures how quickly they cause blood sugar levels to rise after eating. While foods which are quickly digested cause blood sugar to rise and then quickly drop, almonds cause a slower and steadier rise in blood sugar and insulin and leave people feeling fuller for longer. This makes foods that are low on the index more effective at preventing us from overeating, and a healthier option for diabetes sufferers. Prof Richard Mattes, of Perdue University in Indiana, US, who led the study, said participants who ate a breakfast containing whole almonds felt fuller for longer and recorded lower concentrations of blood glucose after breakfast and lunch than people who did not eat a low glycemic breakfast. Although it is important to eat enough calories for a balanced diet moderate amounts of low glycemic foods such as almonds for breakfast could reduce the amount that people need to eat in order to feel full and help them maintain a healthy weight, he added.
Gerry Gajadharsingh writes:
This is consistent with previous research, nb they ate almonds for breakfast and not for a snack. Snacking pushes up your gylcaemic load and causes and insulin response, although snacking on protein (such as almonds) is not as bad as carbs (including fruit!!). So always make time for a good breakfast that includes a good source of protein, you will stay fuller for longer.