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 | | DOES THE NUTRITION FACTS LABEL TELL THE WHOLE STORY? | | | Almond Board of California | | 29/08/2007 | | | /ADVANCE FOR RELEASE AT 12:01 A.M. EDT THURSDAY, AUG. 30/
A new study shows a serving of almonds may not have as many calories as the label indicates
Scientists have noticed for many years that people who regularly eat almonds tend to weigh less than people who do not -- even though they tend to eat more calories over the course of a day.(1) Why? A new study published in the September issue of the British Journal of Nutrition sheds light on the mechanisms behind almonds' ability to provide valuable nutrition and help lower LDL cholesterol levels without contributing to weight gain.
(Photo: http://www.newscom.com/cgi-bin/prnh/20070829/DCW047 )
In the study, women were instructed to eat 344 calories worth of almonds (slightly more than 2 ounces) every day for one 10-week period, and then eat their customary diet for another ten weeks. The women did not gain weight during the period they consumed almonds. In addition, because of the high vitamin E and magnesium content in almonds, they met the daily dietary recommendations for those two nutrients that most Americans don't consume in adequate amounts.
The researchers determined that the study participants felt satisfied, so they naturally compensated for most of the calories in almonds by replacing other foods in their normal daily diet with the almonds. They also noted a decrease in total carbohydrate intake, suggesting almonds may have replaced carbohydrate-rich foods.
Additionally, the researchers found that the fiber in almonds appears to block some of the fat they contain. So, in reality, almonds may provide fewer calories to the body than the amount the food label states. This raises broader questions about the availability of energy from foods, indicating that many may not actually deliver the amount listed on the nutrition facts label.
"Solid data has shown that eating one to three daily ounces of almonds can help lower LDL cholesterol levels," said study co-author Rick Mattes, Ph.D., R.D. from Purdue University in West Lafayette, IN. "But many health care providers have been hesitant to recommend almonds as a daily snack because they're a relatively high-calorie food and could contribute to weight gain. This study challenges that assumption. The study indicates that the nutrition facts label may overstate the amount of energy available to the body from eating almonds."
Study Details
The research team at Purdue conducted a study with 20 women, most of whom were overweight. One group was instructed to eat a normal diet for 10 weeks, but make one change -- add 344 calories worth of almonds every day, slightly more than two ounces. The other group was instructed to eat their customary diet and no almonds. The groups then took a break for three weeks, and switched, so the second group ate almonds and the first group ate none. Researchers measured body weight, metabolic rates, and physical activity at various points during the study. Compliance to almond consumption was assessed through diet records, as well as by measuring blood levels of vitamin E; this was because eating almonds, among the leading sources of vitamin E, has been shown to increase vitamin E levels in the blood.
The researchers found that when people were eating the 344 calories worth of almonds every day, they were in total, only taking in an extra 77 calories each day. This is because the participants naturally compensated for the great majority of the calories in almonds, or about 74 percent, as they found the almonds satiating, or satisfying.
A further portion of these extra daily 77 calories was offset because the fiber structure of almonds blocked the fat in almonds from being fully absorbed. Also, although not statistically significant, the researchers noted an increase in energy expenditure through an increase in resting energy expenditure, or the number of calories used while participants were at rest. Based on the various measures in the study, the researchers concluded that the calories from almonds were compensated for by natural substitution of other foods, by some of the fat from the almonds passing through the body without being digested, and by an increase in resting energy expenditure.
Also notable, eating almonds led to significant increases in the intake of several important nutrients: polyunsaturated fat and monounsaturated fat, vitamin E, magnesium and copper. The Dietary Guidelines for Americans 2005 notes that Americans don't meet the recommendations for vitamin E and magnesium. But in this study when participants ate almonds, on average, they met the daily recommendations for both nutrients.
Building on Previous Research
This study adds to the evidence that almonds are satiating and may play a valuable role in weight management. Previous studies have shown that the addition of nuts, and almonds specifically, to a daily diet does not cause weight gain and increases satiety.(1) In fact, almonds have been included in amounts up to 570 calories a day without contributing to weight gain.(1) Also, recent research is showing almonds may help reduce spikes in blood sugar following a carbohydrate-based meal. High blood sugar levels often lead to a feeling of hunger that prompts people to eat more than they should. (1,2)
A one-ounce, 160-calorie handful of almonds is an excellent source of vitamin E and magnesium, a good source of protein and fiber, and offers potassium, calcium, phosphorous, iron, and monounsaturated fat. The FDA issued a qualified health claim for almonds in 2003 that states: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
For More Information
For additional information about almonds, including easy recipes and snack ideas, visit http://www.AlmondsAreIn.com.
Summary of Published Study: Journal: British Journal of Nutrition, September 1, 2007 Research Organizations: Purdue University, West Lafayette, Ind. Study Title: Effect of chronic almond consumption on body weight of healthy humans.
Authors: James Hollis, PhD; Rick Mattes, PhD, RD
Objective: To determine if the inclusion of a 344-calorie serving of almonds in the daily diet results in positive energy balance, and body composition change.
Subjects: 20 women with an average age of 24 and an average BMI of 25
Study description: In this 23-week crossover study, participants were randomized to one of two conditions, almonds or control. The almond group was instructed to consume two ounces of raw, unsalted almonds for 10 weeks in addition to their normal daily diet. The control group followed their usual diet. After 10 weeks and a three-week washout period, the groups crossed over (the almond group became the control and vice versa). Body weight, metabolic rates, and physical activity were measured during weeks one and eight. Stool samples and serum vitamin E levels were also measured.
Results: Ten weeks of almond supplementation did not cause a change in body weight despite an overall increase in caloric intake. Seventy-four percent of the calories in almonds were compensated for through reduced food intake from other sources. Inefficiency in the absorption of energy from almonds was also observed. The fiber structure of the almonds appears to block the fat in almonds from being fully available. No changes in physical activity or metabolism were noted. In addition, the consumption of almonds led to a significant increase in the intake of polyunsaturated fat (4.4 g, p<.05), monounsaturated fat (16.9 g, p<.05), vitamin E (35.6 mg, p<.05), magnesium (18.3 g, p<.05), and copper (9.4 mg, p<.05).
Conclusions: A daily serving of two ounces of almonds may be included in the diet without weight gain and may help increase the intake of unsaturated fats and essential nutrients, including vitamin E, magnesium and copper.
References:
(1) Rajaram S and Sabate J. Nuts, body weight and insulin resistance. Br J Nutr. 2006 Nov; 96 Suppl 2:S79-86.
(2) Jenkins et al. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec; 136(12):2987- 92.
The Almond Board of California welcomes the participation of all industry members and does not discriminate on the basis of race, color, national origin, sexual orientation, gender, marital status, religion, age, disability or political beliefs.
SOURCE Almond Board of California | |
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