Several studies have emphasized the beneficial
effects of nut consumption. Products containing peanuts and tree nuts are
considered rich in micronutrients and protein
. These foods have been found to
reduce blood sugar levels following a meal and give a feeling of fullness.
This, in turn, reduces intake of other high calorie foods and can contribute to
weight reduction. However, not all studies have demonstrated a loss of weight
with nut consumption, probably due to the high calorie content of nuts.
A study published in the Nutrition Journal
studied the effect of eating 23g of peanut on
post-meal satiety of healthy adults, and the long-term effect of eating 28g/day
on body mass of overweight adults over an 8-week period. The peanuts were
consumed one hour before meals. The effects of peanut intake were compared to
that of intake of a prepackaged, carbohydrate-rich, grain-based snack bar that
provided 140 kcals.
This study did not find an effect of nut consumption
on body weight over time. However, it
did unexpectedly find that the grain-based snack bar reduced body weight over
an 8-week period
. The grain bar gave a more feeling of fullness after the
meal, which lasted even 2 hours following the meal. The glucose levels were
significantly higher during this period as compared to after peanut intake,
which could have probably contributed to the feeling of satiety.
Daily grain bar consumption was also associated with
lower hemoglobin A1c levels as compared to peanut intake. Thus, grain bar
consumption may benefit diabetic patients as well.
Thus, eating a
grain bar around an hour before food may reduce your overall food intake and be
an easy and inexpensive way to lose weight!
Johnston CS, Trier CM, Fleming KR. The effect of peanut and grain bar
preloads on postmeal satiety, glycemia, and weight loss in healthy individuals:
an acute and a chronic randomized intervention trial. Nutrition Journal 2013.