Snacking, Satiety, and Weight: A Randomized, Controlled Trial
Complete Project
Title:
Snacking, Satiety, and Weight: A Randomized, Controlled Trial
Status:
Completed
Topic:
Nutrition / Diet
Funding Source:
Kind Bar LLC
Funding Period:
2013-2014
Study Design:
Parallel design randomized controlled study
Purpose:
This study compared the effects of eating either high-protein, high-fiber snack bars with almonds or conventional snacks (low in nutrients and fiber; e.g., cookies) on a daily basis for a 12-week period on health outcomes, diet quality, and self-reported satiety in a group of overweight adults. Prior studies have found that people often fail to compensate for the calories consumed from snacks, leading to the perception that eating snacks could lead to weight gain. Yet when chosen judiciously, snacks can contribute valuable nutrients to the diet. If high in protein and/or fiber, snacks can also potentially contribute to satiety, which could help control overall calorie intake. Nuts are a good source of protein and fiber, and have been shown to improve lipid profiles without leading to weight gain.
Further Study Details:
We recruited 34 adults, and randomly assigned each one to eat either snack bars with almonds or conventional snacks for a 12-week period. We compared pre/post measures of weight, body mass index (BMI), body composition, waist circumference, blood pressure, lipid profile, diet quality/key nutrient intake, and their perceived hunger/satiety and quality of life. At baseline, both groups had comparable demographic characteristics and clinical measures. Our hypotheses were that: snacking on nutrient-dense, highly satiating snack foods, compared to low-nutrient, conventional snack foods, would contribute to satiety, weight loss, and health improvements; and that these effects would be seen even when study participants receive clear guidance on the calorie content of the snack foods and on how to make room for those calories in their diets.
Findings:
Our data suggest that daily intake of high-protein, high-fiber snack bars with nuts for 12 weeks reduced body fat and had no adverse effects on weight, blood pressure, lipid profile, and quality of life in this small sample of overweight adults, when compared to daily intake of conventional “empty calorie” snacks (cookies). Daily intake of conventional snacks adversely affected body fat, body weight, and blood pressure. A larger randomized controlled trial is warranted to replicate these findings.
Eligibility:
Overweight men and women age 25-75 years who were nonsmokers, interested in losing weight, already snacking on a regular basis, and willing to eat an assigned study snack every day for 12 weeks. Each person must agree to commit to the study for a total of 16 weeks.
Yale-Griffin Prevention Research Center