Lapsley, K.G., G. Huang, 2004. Health benefits of almonds. Cereal Foods World. 49:1: 6-10.
This overview focuses first on the nutrition research linking almonds and heart health whether as a single food within a dose-response study (with a cholesterol lowering effect of approximately 5%) or in a dietary portfolio of other foods with proven heart health benefits (where there are combined cholesterol lowering effects of up to 30%). The emerging research that almonds as a nutrient-rich, satiating food may have a role to play in weight control and maintenance is reviewed next, followed by the latest information on almond phytochemicals and their potential role in cancer prevention. The article ends with a description of the California almond industry and the almond varieties grown and their uses.
Sabaté, J., 2003. Nut consumption and body weight. Am J Clin Nutr. 78(suppl):647S-50S.
Frequent nut consumption is associated with lower rates of coronary artery disease (CAD). Also, nut-rich diets improve the serum lipid profile of participants in dietary intervention trials. However, nuts are fatty foods, and in theory their regular consumption may lead to body weight gain. Because obesity is a major public health problem and a risk factor for CAD, clinicians and policy makers ponder several questions. Will hypercholesterolemic patients advised to consume nuts gain weightý Is recommending increased nut consumption to the general population for CAD prevention sound public health adviceý Epidemiologic studies indicate an inverse association between frequency of nut consumption and body mass index. In well-controlled nut feeding trials, no changes in body weight were observed. Some studies on free-living subjects in which no constraints on body weight are imposed show a non-significant tendency to lower weight while subjects are on the nut diets. In another line of evidence, preliminary data indicate that subjects on nut-rich diets excrete more fat in stools. Further research is needed to study the effects of nut consumption on energy balance and body weight. In the meantime, the available cumulative data do not indicate that free-living people on self-selected diets including nuts frequently have a higher body mass index or a tendency to gain weight.
Piers, L.S., K.Z. Walker, R.M. Stoney, M.J. Soares, K. O’Dea, 2003. Substitution of saturated with monounsaturated fat in a 4-week diet affects body weight and composition of overweight and obese men. British Journal of Obesity. 90:717-27.
This randomized crossover study looked at whether or not substituting saturated fat (SF) with monounsaturated fat (MUFA) effects body weight and composition. Eight overweight or obese men followed two diets for four weeks each. The MUFA diet included nuts, olive oil and avocado, while the SFA diet was rich in milk, butter, cream, cheese and fatty meat. At the end of the study the men had lost more weight and fat mass on the MUFA diet than on the SFA diet. The researchers concluded that substituting SFA with unsaturated fats, particularly MUFA, can result in a small but significant loss of body weight and fat mass without a significant change in fat intake or total calories.
García-Lorda, P. I. M. Rangil, J. Salas-Salvadó, 2003. Nut consumption, body weight and insulin resistance. Eur J Clin Nutr. 57(suppl 1):S8-S11.
The beneficial effects of nuts on cardiovascular health are well known. However, since nuts provide a high caloric and fat content, some concern exists regarding a potential detrimental effect on body weight and insulin resistance. The current data available did not support such a negative effect of nut consumption on the short term or when nuts are included on diets that meet energy needs. Furthermore, there is some intriguing evidence that nuts can help to regulate body weight and protect against type II diabetes. This, however, still has to be proved and more research is needed to address the specific effects of nuts on satiety, energy balance, body weight and insulin resistance.
Wien, M.A., J.M. Sabaté, D.N. Ikle, S.E. Cole, and F.R. Kandeel, 2003. Almonds vs. complex carbohydrates in a weight reduction program. Intl J Obesity. 27:1365-72.
OBJECTIVE: To evaluate the effect of an almond-enriched (high monounsaturated fat, MUFA) or complex carbohydrate-enriched (high carbohydrate) formula-based low-calorie diet (LCD) on anthropometric, body composition and metabolic parameters in a weight reduction program. DESIGN: A randomized, prospective 24-week trial in a free-living population evaluating two distinct macronutrient interventions on obesity and metabolic syndrome-related parameters during weight reduction. SUBJECTS: In total, 65 overweight and obese adults (age: 27–79 y, body mass index (BMI): 27–55 kg/m2). INTERVENTION: A formula-based LCD enriched with 84 g/day of almonds (almond-LCD; 39% total fat, 25% MUFA and 32% carbohydrate as percent of dietary energy) or self-selected complex carbohydrates (CHO-LCD; 18% total fat, 5% MUFA and 53% carbohydrate as percent of dietary energy) featuring equivalent calories and protein. MAIN OUTCOME MEASUREMENTS: Various anthropometric, body composition and metabolic parameters at baseline, during and after 24 weeks of dietary intervention. RESULTS: LCD supplementation with almonds, in contrast to complex carbohydrates, was associated with greater reductions in weight/BMI (-18 vs -11%), waist circumference (WC) (-14 vs -9%), fat mass (FM) (-30 vs -20%), total body water (-8 vs -1%) and systolic blood pressure (-11 vs 0%), P=0.0001–0.05. A 62% greater reduction in weight/BMI, 50% greater reduction in WC and 56% greater reduction in FM were observed in the almond-LCD as compared to the CHO-LCD intervention. Ketone levels increased only in the almond-LCD group (+260 vs 0%, P<0.02). High-density lipoprotein cholesterol (HDL-C) increased in the CHO-LCD group and decreased in the almond-LCD group (+15 vs -6%, P=0.05). Glucose, insulin, diastolic blood pressure, total cholesterol, triglycerides, low-density lipoprotein cholesterol (LDL-C) and LDL-C to HDL-C ratio decreased significantly to a similar extent in both dietary interventions. Homeostasis model analysis of insulin resistance (HOMAIR) decreased in both study groups over time (almond-LCD: -66% and CHO-LCD: -35%, P<0.0001). Among subjects with type 1 diabetes, diabetes medication reductions were sustained or further reduced in a greater proportion of almond-LCD as compared to CHO-LCD subjects (96 vs 50%, respectively). CONCLUSION: Our findings suggest that an almond-enriched LCD improves a preponderance of the abnormalities associated with the metabolic syndrome. Both dietary interventions were effective in decreasing body weight beyond the weight loss observed during long-term pharmacological interventions; however, the almond-LCD group experienced a sustained and greater weight reduction for the duration of the 24-week intervention. Almond supplementation of a formula-based LCD is a novel alternative to self-selected complex carbohydrates and has a potential role in reducing the public health implications of obesity.
Fraser, G.E., H.W. Bennett, K.B. Jaceldo, J. Sabaté, 2002. Effect on body weight of a free 76 kilojoules (320 calorie) daily supplement of almonds for 6 months. J Am Coll Nutr. 21(3): 275-83.
Objective: Regular nut consumption is associated with lower rates of heart attack. However, as nuts are fatty foods, they may in theory lead to weight gain, although preliminary evidence has suggested otherwise. We tested the hypothesis that a free daily supplement (averaging 76 kJ) of almonds for six months, with no dietary advice, would not change body weight. Methods: Eighty-one male and female subjects completed the randomized cross-over study. During two sequential six-month periods, diet, body weight and habitual exercise were evaluated repeatedly in each subject. Almonds were provided only during the second period. The design was balanced for seasonal and other calendar trends. Results: During the almond feeding period, average body weight increased only 0.40 (kg) (p ~ 0.09). The weight change depended on baseline BMI (p = 0.05), and only those initially in the lower BMI tertiles experienced small and mainly unimportant weight gains with the almonds. We estimated that 54% (recalls) or 78% (diaries) of the extra energy from almonds was displaced by reductions in other foods. The ratio unsaturated/saturated dietary fat increased by 40% to 50% when almonds were included in the diet. Conclusion: Incorporating a modest quantity (76 kJ) of almonds in the diet each day for six months did not lead on average to statistically or biologically significant changes in body weight and did increase the consumption of unsaturated fats. Further studies are necessary to evaluate longer term effects, especially in men.
McManus, K., L. Antinoro, F. Sacks, 2001. A randomized controlled trial of a moderate fat, low energy diet compared with a low fat, low energy diet for weight loss in overweight adults. Int J Obesity.25:1503-11.
CONTEXT: Long-term success in weight loss with dietary treatment has been elusive. OBJECTIVE: To evaluate a diet moderate in fat based on the Mediterranean diet compared to a standard low-fat diet for weight loss when both were controlled for energy. DESIGN: A randomized, prospective 18 month trial in a free-living population. PATIENTS: A total of 101 overweight men and women (26.5 – 46 kg/m2). INTERVENTION: (1) Moderate-fat diet (35% of energy); (2) low-fat diet (20% of energy). MAIN OUTCOME MEASUREMENTS: Change in body weight. RESULTS: After 18 months, 31/50 subjects in the moderate-fat group, and 30/51 in the low fat group were available for measurements. In the moderate-fat group, there were mean decreases in body weight of 4.1 kg, body mass index of 1.6 kg/m2, and waist circumference of 6.9 cm, compared to increases in the low-fat group of 2.9 kg, 1.4 kg/m2 and 2.6 cm, respectively; P ≤ 0.001 between the groups. The difference in weight change between the groups was 7.0 kg. (95% CI 5.3, 8.7). Only 20% (10/51) of those in the low-fat group were actively participating in the weight loss program after 18 months compared to 54% (27/50) in the moderate-fat group, (P <0.002). The moderate-fat diet group was continued for an additional year. The mean weight loss after 30 months compared to baseline was 3.5 kg (n=19, P=0.03). CONCLUSIONS: A moderate-fat, Mediterranean-style diet, controlled in energy, offers an alternative to a low-fat diet with superior long-term participation and adherence, with consequent improvements in weight loss.
Kirkmeyer, S.V, R.D. Mattes, 2000. Effects of food attributes on hunger and food intake. Int J Obesity. 24:1167-75.
OBJECTIVE: To explore the relative importance of a food’s macronutrient composition, energy value, energy density, fiber content, weight, volume, sensory properties and rheology on hunger and food intake. DESIGN: Preloads of peanuts, peanut butter (rheology control), almonds (tree nut), chestnuts (macronutrient control), chocolate (sensory control), rice cakes (volume control), pickles (weight control) and no load (time control) were consumed by subjects in random order at weekly intervals and hunger was assessed over the subsequent 180 min. Free-feeding energy and macronutrient intake were monitored 24 h before and following preload ingestion. SUBJECTS: Twelve male and 12 female healthy, normal weight (12 ±28% body fat), adults (mean (s.d.) age 22±2.5 y) with low dietary restraint. RESULTS: Hunger ratings following consumption of the 2092 kJ (500 kcal) preloads of peanuts, peanut butter, almonds, chestnuts and chocolate were significantly lower than the low energy preloads or no preload condition, but with the exception of peanut butter, did not vary from each other. The rate of hunger recovery was consistent across all preloads so the overall impact of each food on hunger was determined by the initial drop it evoked. Total energy, but not macronutrient, compensation was observed with all preloads. Consequently, the fatty acid profile of the total diet reflected the composition of the preloads. CONCLUSIONS: Energy content may be the primary determinant of a food’s impact on hunger. Because macronutrient compensation is weak, a dietary supplement or substitute may influence the daily dietary nutrient profile.
