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ZOE Science & Nutrition
Recap: Why nuts make you healthier | Professor Sarah Berry
Aug 20, 2024
Join Professor Sarah Berry, a leading researcher in the health effects of nuts, as she dispels the myth that they’re bad for you due to fat content. She reveals how whole nuts can be surprisingly low in calories thanks to their cellular structure. Learn about their unique digestion process and how this influences nutrient absorption. Plus, Sarah shares practical tips on incorporating nuts into your diet for maximum health benefits. Get ready to rethink your snack choices!
09:02
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Quick takeaways
- Whole nuts' unique structure allows for reduced calorie absorption while providing health benefits, challenging common beliefs about high-calorie foods and weight gain.
- Incorporating a variety of nuts into your diet can enhance overall health due to their rich profiles of healthy fats and polyphenols.
Deep dives
The Impact of Nut Structure on Calorie Absorption
The structure of nuts plays a significant role in how the body absorbs their calories. Whole nuts contain intact cell walls that hold fat globules, making the fat less digestible and therefore leading to about 30% fewer calories being absorbed than indicated on packaging. Research demonstrated that the mastication process affects how much fat is accessed; for example, during studies where participants chewed nuts and then spat them out, only a small percentage of fat was released before swallowing. This unique food matrix is what allows whole nuts to provide health benefits without contributing to weight gain, challenging the common belief that high-calorie foods inevitably lead to obesity.
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