Eat Your Almonds
by Cindy Collins, Phd RD
Almonds are considered one of the best nuts to consume. They are a source of the healthy fats and calcium as well. But, many people are concerned about the calorie content of almonds. Well, it turns out you absorb only 25% of the stated calories on your whole almond label.
A study reported in the American Journal of Clinical Nutrition and summarized in the Nutrition Action Health Letter demonstrated the lower absorption in 18 healthy individuals. Rather than the calculated and predicted 250 calories for a 1 ½ oz serving, study participants absorbed only 200 calories. Likewise, they absorbed 360 calories from a 3 oz serving of almonds, rather that the predicted 500 calories. Some researchers thought this might predict an increase in weight loss if almonds were included in a weight loss diet. So far that has not proven true. In addition, the studies of lowered caloric absorption apply to whole almonds only; sliced or slivered almonds have not been studied.
Nutrition Action Healthletter September 2012