Not Only What But How You Eat

There have been studies showing that snacking on nuts can assist with weight loss goals. They're loaded with fiber and healthy unsaturated fats, both of which help you feel full longer. That's important, since satiety is seen as a key component to weight management. Now it turns out that the number of chews you use to consume nuts may make a difference in and of itself.

Research published in the American Journal of Clinical Nutrition examined the satiety effects of chewing 55 grams of almonds 10, 25 or 40 times. Subjects who took the time to chew 40 times reported suppressed hunger pangs and extended fullness sensations for up to 2 hours.

The Bigger Picture: Scientists believe that thorough chewing makes greater levels of unsaturated fat available. This healthy fat, and the smaller food particles, may react favorably with micronutrients in the body to promote satiety. The technique is certainly worth trying. If it works as suggested, you'll know all that childhood nagging about 'chewing your food' really did make a lot of sense.
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