3 ounces of almonds daily reduces calories absorbed by 5%

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Monday, February 01, 2016 1:20 am Email this article

Eating almonds and nuts is associated with weight loss.

A recent study found that “When an 84-g[ram] serving of almonds [3 ounces] was incorporated into the diet daily, the energy digestibility of the diet as a whole decreased by [approximately] 5%.”

In other words, 5% fewer daily calories were absorbed for the entire diet.

“Therefore, for individuals with energy intakes between 2000 and 3000 [calories per day], incorporation of 84 [grams] almonds [3 ounces] into the diet daily in exchange for highly digestible foods would result in a reduction of available energy of 100–150 [calories per day],” the authors write.

“With a weight- reduction diet, this deficit could result in more than a pound of weight loss per month.”

Reference

Novotny JA, Gebauer SK, and Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr, 2012 Aug; 96(2): 296-301.

Author’s Contact Info

Janet A. Novotny
USDA, Agricultural Research Service,
Beltsville Human Nutrition Research Center,
307B Center Road, Beltsville, MD 20705 USA
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Articles on the same subject can be found here:

• Almonds

• Nuts (also see Almonds)