Researchers at the University of Toronto have found that a reported calorie is not the same as a digested and absorbed calorie when it comes to almonds. The findings should help allay concerns that almonds are too high in calories and not suitable for weight loss. Find out what benefits nuts offer as a plant-based source of protein, vitamins and mineralsin this article.
“Nuts have been widely viewed as healthy for the past two decades, but the messaging surrounding nuts has often been framed as being high in fat and calories,” said John Sievenpiper, lead researcher on the study and an associate professor in the Departments of Nutritional Sciences and Medicine at the Temerty Faculty of Medicine.
“We continue to see this warning in the media and online today, and it has been part of many clinical guidelines, although that is changing,” said Sievenpiper, who is also a physician-scientist at St. Michael's Hospital, Unity Health Toronto is.
However, there is a difference between the stated calories and the calories actually consumed in almonds. Using stool samples, the Canadian researchers found that about 20 percent of the calories were not absorbed after digestion. This is because the body has difficulty using the fats from the almonds.
By the way, an American study already showed this in 2018. According to their information, with 30 grams of almonds you only consume 129 calories instead of the previously stated 170 calories.
A person consuming the same amount of almonds on a daily diet of 2,000 to 3,000 calories would save 40 to 60 calories. This could result in a weight loss of up to 2.9 kilograms over the course of a year, assuming there is no compensation in the form of increased calorie intake or decreased energy expenditure.
In a randomized crossover study, researchers studied 22 women and men with high cholesterol who underwent a series of three month-long dietary strategies separated by a week-long break. None of the participants gained weight during the experiment.
All study participants followed an NCEP Step 2 diet that was low in saturated fat and cholesterol. The three dietary strategies were as follows: one serving of whole-wheat muffins, 75 grams of almonds per day, or 38 g of almonds plus half a serving of muffins. The nutritional content of the muffins was equivalent to that of almonds in terms of the amount of protein, fiber and fats.
“A unique aspect of this study is that itPeople with high cholesterolwho have a higher risk of cardiovascular disease,” said Stephanie Nishi, a doctoral student in nutritional sciences at the time of the study who is now a postdoctoral fellow at the University of Rovira i Virgili in Spain.
"This is important because this group typically gets a lot of messages to eat more nuts because it's good for heart health," Nishi said.
Thanks to these findings, Diabetes Canada recently adjusted its guidelines on almond consumption. The hope is that this study will help eliminate the stigma surrounding nuts and weight gain.
Mehr Information: Almond Bioaccessibility in a Randomized Crossover Trial: Is a Calorie a Calorie? von Stephanie K. Nishi et al. veröffentlicht am 11. April 2021 inMayo Clinic Proceedings
