Replacing your usual snacks with a handful of mixed nuts can significantly reduce cravings for sweets and fast food, while improving overall diet quality.
اضافة اعلان
A new study published in Nutrients examined young adults at risk of metabolic syndrome who consumed nuts daily for 16 weeks. Participants reported reduced cravings for sugary and salty foods and increased intake of protein-rich foods, leading to better diet quality overall.
Study Design
Researchers at Vanderbilt University Medical Center recruited 84 participants aged 22–36, each with at least one risk factor for metabolic syndrome (e.g., high blood pressure, abdominal fat, or cholesterol imbalance).
Participants were randomly assigned to two groups:
Nuts group: Consumed 33.5 g of mixed raw nuts (almonds, walnuts, pecans, macadamia, hazelnuts, pistachios, cashews) twice daily.
Carb-based snack group: Consumed standard carb-rich snacks, such as salted biscuits or granola bars, twice daily.
Both snack types were matched for calories, protein, fiber, and sodium. The study lasted 16 weeks, with biweekly consultations with registered dietitians.
Key Findings
Participants who ate nuts reported:
Reduced cravings for sweets and fast food: Significant drops in desire for cakes, brownies, donuts, ice cream, chips, and pizza.
Decreased preference for sweet flavors: 12% fewer participants preferred sweet tastes by the end of the study.
Reduced consumption of sugary and salty snacks: Lower intake of frozen desserts and salty snacks.
Increased protein intake: Consumed more protein, especially from seafood and plant-based sources.
The changes were linked to hormonal shifts: levels of GLP-1, a hormone that regulates appetite, increased, which correlated with decreased cravings for sweets.
Why Nuts Help
Nuts are rich in healthy fats, protein, and fiber, which slow digestion and help stabilize blood sugar levels. Stable blood sugar reduces the body’s urge for quick energy from sweets. Additionally, the act of chewing nuts takes longer than eating processed snacks, enhancing satiety and supporting long-term appetite control.
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