Almonds Have Less Calories Than You Think
Recent research from scientists at the US Department of Agriculture, funded by the Almond Board of California, shows that both roasted and unroasted almonds provide fewer calories than thought —and that the number of calories is largely dependent on the form of almonds. In whole unroasted almonds, 25% fewer calories are absorbed, while roasted almonds offer 17% to 19% fewer calories, compared to the number of calories listed on packages.
In a nutshell, researchers expanded upon the traditional method used to determine calories by including measurement of the number of calories actually digested and absorbed from a food. In 2012, the researchers conducted their first study with whole roasted almonds, which showed that the almonds provided fewer calories than thought. This time, the research team broadened their investigation to examine the calorie availability of other almond forms, and also replicated the measurement of calories absorbed from whole roasted almonds. The resulting data from the new study showed that, with the exception of almond butter, all of the almond forms analyzed provide fewer calories than is listed on packages.
Why the discrepancy between the two methods of determining calories? The Atwater method of calculating calories may overstate the calories from almonds because it doesn’t account for bioavailability. The chewing process does not completely break down almond cell walls, leaving a portion of the cells intact and unabsorbed during digestion. Mechanical processes, such as roasting, chopping and grinding, as well as the act of chewing, disrupt the cell wall of almonds and affect particle size and therefore, calorie availability, too.
I’ve always known that almonds were a heart-smart and weight-wise snack. The news that almonds provide fewer calories than package labels show makes them an even more attractive choice for clients and patients looking for smart, satisfying snacks to help them stay on track with their health goals.
You can find a full copy of the study here.
Image: Freshly harvested almonds from central valley almond farm, Sharon Palmer, RDN