Why can we can eat energy dense foods such as nuts without piling on the pounds?
Nuts are good sources of healthy fats, protein, fiber, vitamins, minerals and antioxidants. They also pack a fairly weighty caloric punch. However, epidemiological data consistently shows that high nut consumption is associated with lower incidence of obesity. So what’s going on?
Three things, Dr Richard Mattes, Professor, Foods and Nutrition, at Purdue University, told delegates at the event.
First, nuts suppress hunger, as well as the desire to eat (which are not necessarily the same things - you can still desire a dessert even if you are full), he said. And as such, they “elicit strong dietary compensation that offsets two-thirds to three-quarters of the energy they yield”.
Second, recent research shows we don’t absorb all of the energy in almonds in particular, which means we may be overstating their calorie content by up to 20%, he added.
Third, though the evidence is weaker, some research suggests chronic nut consumption is associated with an increase of resting metabolic rate, he said.
“Combined, these three responses account for nearly all of the energy contained in a moderate portion.”
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