The #1 Best Snack to Crush Your Hunger Cravings, New Study Says — Eat This Not That

Snacks can be a convenient way to feel full throughout the day. It can also be a useful way to prevent weight gain and even help you lose weight. That is if you like to eat dried fruit. In fact, a new study published in Nutrition Bulletin found that prunes can actually help reduce food cravings.

When researchers from the University of Liverpool took a first look at how participants in their study responded to snacks from items with a similar number of calories — prunes and raisins or a jelly-like pudding — they found that those who were eating prunes felt more satisfied and less From eating when eating meals. The researchers then divided the participants into two groups who were put into programs to help them lose weight. The only difference between the two groups was that one group ate healthy food in general while the other was asked to eat prunes specifically. Those in the second group seemed to lose more weight than the others.

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“These studies show that dried fruit can produce satiety and can be incorporated into the diet during weight management,” said Professor Jason CJ Halford, from the University of Leeds and chair of the European Association for the Study of Obesity (EASO). One of the researchers involved in the study, according to a press release.

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Andrea N. Giancoli, MPH, RD nutrition advisor to the California Pruning Board, added that “[t]His study reveals that nutrient-dense prunes can provide an advantage over other snack options due to their positive effect on satiety and appetite control.”

But do other experts agree? Lisa R. Young, PhD, RDN, consultant nutrition, assistant professor of nutrition at New York University, and author Finally full, finally skinny and share disbursement plan, explains to Eat this, not that!Prunes contain fiber that helps people feel full and is beneficial for weight loss. However, Young also noted that “it’s easy to eat too many ‘prunes’, and it can increase calories. This is why portion control is key.”

Furthermore, Paula Dobrich, RDN, MPH, owner of private nutrition practice Happia Nutrition says, ETNT! That while “a plum is a wonderful food…like any dried fruit, it is high in sugar.”

That’s why Dobrich notes: “I recommend combining a prune snack with a source of protein and sticking to one serving at a time (about five prunes). Plus, too many prunes can lead to digestive discomfort due to their mild laxative effect.”

To learn more about what you should know about this particular dried fruit, be sure to read about one of the main effects of eating prunes, says a dietitian.

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