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ZOE Science & Nutrition
Recap: Why nuts make you healthier | Professor Sarah Berry
Aug 20, 2024
Professor Sarah Berry, a leading researcher in the health effects of nuts, dispels the myth that they are detrimental to health due to their fat content. She explains how the structure of nuts affects calorie absorption, revealing that we may absorb fewer calories than expected. Sarah shares insights on how eating whole nuts differs from processed versions like nut butters and provides tips for incorporating them into your diet. Discover the surprising ways nuts can boost your health!
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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