When Are Calories Not Just Calories? When It Comes to Nuts

Nuts have vitamins, minerals, protein, and fiber. The downside of them, is that they are loaded with calories. If they are loaded with calories, why does research suggests them as part of a successful fatloss plan?

New research reveals a fascinating twist in calorie counting: the calories from nuts might not be fully absorbed by your body as indicated on their nutrition labels.

A comprehensive review of 86 randomized controlled trials involving over 500,000 participants who consumed nuts has brought this to light. The study examined eating habits, feelings of hunger, and changes in body weight. Despite their high caloric content, nut consumers were found to be nearly 10 percent less likely to be overweight or obese. Moreover, nut consumption was not linked to weight gain or increased body fat.

However, it's essential to approach this finding with a balanced perspective. This doesn't give a green light to unlimited nut consumption. Nuts are calorie-dense, and excessive intake can still lead to weight gain.

The unique aspect of nuts lies in their digestion. The fibrous structure of nuts makes them harder to break down, which means your body absorbs fewer calories. For instance, research indicates that you absorb 32 percent fewer calories from almonds and 21 percent fewer calories from walnuts than their labeled calorie content. So, consuming 170 calories of almonds results in your body absorbing only about 130 calories.

But the story doesn't end there. Nuts also promote weight loss by enhancing feelings of fullness and reducing hunger. Although they are rich in calories, they can help you consume fewer calories throughout the day.

Here are two key tips for incorporating nuts into your diet effectively:

1. Mind Your Portions: Stick to one to two handfuls of nuts. Avoid the need for exact counting; let your hand size guide your portions.
2. Timing Is Crucial: Eat nuts as a snack either before you feel hungry or when hunger strikes. Since nuts help curb future meal intake, having them as a late-night snack might not be as beneficial, as it won't impact your next day's eating habits significantly.

By understanding how your body processes nuts, you can enjoy their health benefits without worrying about their calorie content.