Study: Nut Snack Reduces Sweet Cravings and Improves Diet

American researchers from the Vanderbilt University Medical Center conducted a randomized study examining the effect of replacing traditional carbohydrate snacks with nuts in overweight individuals at risk for metabolic syndrome.

In the 16-week experiment, 84 volunteers aged 22 to 36 participated. They were randomly divided into two groups: the first group snacked on a mix of tree nuts (including almonds, walnuts, pistachios, pecans, and cashews), while the second group consumed calorie-matched carbohydrate products such as cookies, crackers, and bars.

Study results showed that participants in the "nut" group experienced a significant reduction in cravings for sweets and fast food, a decrease in the frequency of dessert and salty snack consumption. There was also a shift in diet towards protein-rich foods and an overall improvement in diet quality by 19%. Paradoxically, body weight remained stable, indicating a redistribution of calorie sources rather than a deficit.

The second group, consuming carbohydrate snacks, did not show significant changes in eating habits, and the amount of fruit consumed even decreased.

Researchers noted that participants in the nut group had increased levels of the hormone GLP-1, which plays a crucial role in appetite regulation. This confirms the mechanism behind the reduction in sweet cravings and improvement in eating behavior.

The scientific significance of this work, published in the journal Nutrients, lies in demonstrating that small dietary adjustments in the form of healthy nut snacks can help individuals with early signs of metabolic risk reduce their intake of high-calorie foods and improve overall nutrition.

It is worth noting that the authors emphasize the need for further research with larger samples and longer follow-up, but already recommend considering nuts as a healthy alternative to typical sweet or carbohydrate snack products.