Cravings are a common obstacle to maintaining a healthy diet, often leading to impulsive snacking and overeating. But what if a simple, natural snack could help control those urges? If you’re in the UK and seeking healthier eating habits, almonds may be a powerful ally. Packed with nutrients and fibre, almonds can help you feel fuller for longer—and there’s scientific evidence to support their role in appetite control.
In this article, we’ll explore whether almonds can genuinely help you curb cravings, how they impact hunger hormones, and practical tips for adding them to your daily routine.
What Makes Almonds a Smart Snack?
Almonds are nutrient-dense nuts rich in:
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Healthy fats (mostly monounsaturated)
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Protein
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Fibre
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Vitamin E
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Magnesium
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Antioxidants
This unique nutritional profile makes almonds more satisfying compared to snacks that are high in sugar or refined carbs. Unlike biscuits, crisps, or sugary drinks that cause blood sugar spikes and crashes, almonds provide sustained energy and promote satiety.
The Science Behind Almonds and Cravings
Several studies have examined how almonds influence appetite and food intake. According to research published in the European Journal of Clinical Nutrition, consuming almonds as a mid-morning snack significantly reduced hunger and overall calorie intake at subsequent meals.
Here’s how almonds may help curb cravings:
1. Promote Satiety
The combination of protein, healthy fat, and fibre in almonds slows digestion. This leads to a steadier release of energy and a feeling of fullness that can last for hours, helping to prevent mindless snacking.
2. Regulate Blood Sugar
Stable blood sugar is crucial in managing cravings. When your blood sugar dips, your body craves quick sources of glucose—usually in the form of sweets or processed carbs. Almonds help prevent this drop by providing slow-digesting energy, reducing the likelihood of sugar cravings.
3. Support Appetite Hormone Balance
Almonds may influence hunger-regulating hormones such as ghrelin and leptin. By promoting a sense of satiety, they help balance these hormones and reduce the urge to overeat.
Almonds vs. Common UK Snacks
Many popular snacks in the UK, like chocolate bars or crisps, offer little nutritional value and are often loaded with added sugars, salts, and unhealthy fats. These snacks trigger brief satisfaction but tend to increase hunger shortly after consumption.
In contrast, a small handful of almonds (about 23 nuts or 28g) contains around:
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160 calories
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6g protein
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14g fat (mostly healthy fats)
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3.5g fibre
This small serving is not only nutrient-dense but also keeps you full without the crash that comes from high-sugar snacks.
How to Incorporate Almonds into Your Day
Adding almonds to your diet doesn’t mean you have to give up variety or flavour. Here are some easy UK-friendly ways to enjoy them:
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Mid-morning snack: Keep a small portion of almonds at your desk to combat mid-morning hunger.
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Afternoon boost: Pair almonds with a piece of fruit like an apple or banana for a balanced snack.
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Pre-workout fuel: Eat a few almonds before your gym session for sustained energy.
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Topping: Sprinkle chopped almonds over porridge, yoghurt, or salads for added crunch and nutrition.
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Almond butter: Choose a natural almond butter to spread on wholegrain toast or rice cakes.
Just be mindful of portion sizes, as almonds are calorie-dense. Stick to around 20–25 almonds per day to reap the benefits without overdoing it.
Tips for Curbing Cravings More Effectively
While almonds can be a powerful tool, curbing cravings involves a combination of strategies. Consider these tips to enhance the effect:
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Stay hydrated: Sometimes thirst is mistaken for hunger.
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Get enough sleep: Lack of sleep increases hunger hormones.
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Eat balanced meals: Include protein, fibre, and healthy fats in each meal to avoid blood sugar spikes.
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Manage stress: Emotional eating is a common source of cravings—mindfulness or walking can help.
Are Almonds Right for Everyone?
Almonds are generally suitable for most people, including vegetarians, vegans, and those on gluten-free diets. However, individuals with nut allergies should obviously avoid them.
If you’re watching your calorie intake closely, just be cautious with portion sizes. Choosing raw or dry-roasted almonds over those salted or coated in sugar is also advisable for maximum health benefits.
Final Thoughts
So, can almonds help you curb cravings? The answer is a firm yes. Backed by science and loaded with nutrients that support satiety, almonds are a natural, convenient snack that can help reduce hunger and keep unhealthy cravings in check.
Whether you’re trying to maintain a healthy diet, lose weight, or just feel more in control of your eating habits, incorporating almonds into your daily routine is a smart and delicious choice.
By choosing almonds over ultra-processed snacks, you’re making a simple yet powerful step toward healthier living—especially in a world where temptations are just a shop shelf away. Stay nourished, stay full, and let almonds help you conquer your cravings.