Study Finds Almonds Help Stabilize Blood Sugar

Modesto, CA — A study funded by the Almond Board of California shows that a morning snack of almonds, compared to a high-carbohydrate option, helped keep blood sugar levels more stable and trimmed the number of calories eaten over the course of the day.

In the study of 100 New Zealand adults ages 18 to 65 years, participants ate either at least 1.5 ounces of unroasted almonds or a calorie-matched sweet biscuit snack. Both snacks accounted for 10 percent of total calorie intake, so in some cases, the amount of snack consumed was higher.

Results showed that the blood sugar response was lower among participants after the almond snack versus the biscuit snack. Appetite ratings did not differ between groups except for the appetite score at 90 minutes, which was lower for the biscuits compared to the almonds, which was unexpected since the almond snack resulted in a more stable blood sugar response.

“Our results showed how eating almonds as a snack in the morning resulted in participants spontaneously consuming fewer calories over the course of the day,” says Dr. Rachel Brown, lead researcher and professor at the Department of Human Nutrition, University of Otago. “Also, our study showed that almonds tempered the post-snack blood sugar response. This is important because consistently high blood sugar levels after eating a snack or a meal may be associated with increased risk for heart disease and for death from all causes, whether a person has type 2 diabetes or not.”