Almonds are rich in protein, fibre, and unsaturated fatty acids, which may be why they are so filling.

In a study from the University of South Australia, researchers found that those who consumed almonds (30–50 grams), as opposed to a snack of energy-equivalent carbohydrates, reduced their energy consumption by 300 kilojoules at the subsequent meal, most of which came from junk food. The study was published in the European Journal of Nutrition.

According to the study, a 47% reduction was seen in the levels of C-peptide responses after the consumption of almonds, an 18% increase in the levels of the glucose-dependent insulinotropic polypeptide, 39% increase in the glucagon and pancreatic polypeptide responses. C-peptide responses can improve insulin sensitivity and lower the risk of developing diabetes and cardiovascular disease (44% higher). It further found that digestion was slowed down by the pancreatic polypeptide, which may cause low food intake, and glucagon provides satiety signals to the brain, promoting weight loss.

Experts stated that the study offers essential insights for weight management. The results of this study demonstrate that consuming almonds causes minor adjustments in people′s energy intake and could have long-term therapeutic benefits. 

(Source: https://www.news-medical.net/news/20221121/Almond-consumption-could-keep-extra-kilos-at-bay-research-says.aspx)