Nuts for Fewer Calories?

For many of us, especially if we are watching our body weight, it is music to our ears when we hear the words “it’s lower in calories than we originally thought." The latest research on almonds, for instance, reveals almonds have fewer calories than is printed on the nutrition facts label. Specifically, 25% fewer calories are absorbed when we eat whole unroasted almonds, 19% fewer calories are absorbed when we eat whole roasted almonds and 17% fewer calories are absorbed when we eat chopped roasted almonds.


What’s this equal in calories? You can now munch on an ounce of whole unroasted almonds for 123 calories; crunch on an ounce of whole roasted almonds for 138 calories and chew an ounce of chopped roasted almonds for 141 calories. I know you probably are thinking there is a catch somewhere here, but no worries. The researchers did not alter the serving size (an ounce is still the serving size and is equal to 23 almonds), but instead evaluated the number of calories actually digested and absorbed. They specifically looked at the role chewing almonds plays on absorption of calories, which showed a decrease in calories. When we chew almonds the cell walls do not completely breakdown, therefore we aren’t absorbing the entire almond during digestion.

Add almonds to meal plan

Since there is little carbohydrate content, almonds can be easily included in any meal or snack without raising blood glucose levels. Here are some delicious ways to add almonds to your meal plan:

  • Breakfast: Chopped roasted almonds sprinkled on oatmeal or dry cereal
  • Lunch: Whole unroasted almonds added to any salad in place of croutons
  • Dinner: As a side dish, brown rice with whole roasted almonds
  • Snack: Whole unroasted almonds added to plain Greek yogurt sprinkled with cinnamon, low calorie sweetener

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