New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label.

The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater.

But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food.

Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or absorb the fat. A portion remains ‘locked’ into their fibrous cell walls and excreted out.

In a new systematic review (presented at the Dietitians Australia conference but not yet published) from the research team at the University of Wollongong, 21 published studies on the topic were pulled together to summarise what we know so far. 



They discovered that:
Almonds had 18.5 kilojoules per gram - 26% less than measured by the Atwater system
Walnuts had 21.8 kilojoules per gram – 22% less than measured by the Atwater system
Cashews had 20.5 kilojoules per gram - 14% less than measured by the Atwater system
Pistachios had 22.6 kilojoules per gram - 5% less than measured by the Atwater system

Which is an important reminder that calorie counting should be used as a tool rather than a strict mandate.

So don’t be afraid to start including a healthy 30g (1.06 ounce) serving of mixed nuts and seeds on a daily basis!



LINKS:

For more on why I don’t think you need to calorie count as a triathlete, listen to Episode 59 HERE 

Read the 2012 study on almonds HERE

Website:www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program:dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label.
The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater.
But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food.
Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or absorb the fat. A portion remains ‘locked’ into their fibrous cell walls and excreted out.
In a new systematic review (presented at the Dietitians Australia conference but not yet published) from the research team at the University of Wollongong, 21 published studies on the topic were pulled together to summarise what we know so far. 
 
They discovered that:
<ul>
<li aria-level="1">Almonds had 18.5 kilojoules per gram - 26% less than measured by the Atwater system</li>
<li aria-level="1">Walnuts had 21.8 kilojoules per gram – 22% less than measured by the Atwater system</li>
<li aria-level="1">Cashews had 20.5 kilojoules per gram - 14% less than measured by the Atwater system</li>
<li aria-level="1">Pistachios had 22.6 kilojoules per gram - 5% less than measured by the Atwater system</li>
</ul>
Which is an important reminder that calorie counting should be used as a tool rather than a strict mandate.
So don’t be afraid to start including a healthy 30g (1.06 ounce) serving of mixed nuts and seeds on a daily basis!
 
LINKS:
For more on why I don’t think you need to calorie count as a triathlete, <a href="https://www.dietitianapproved.com/59">listen to Episode 59 HERE </a>
<a href="https://academic.oup.com/ajcn/article/96/2/296/4576806">Read the 2012 study on almonds HERE</a>
Website: <a href="https://www.dietitianapproved.com">www.dietitianapproved.com</a>
Join the Triathlon Nutrition Academy Program: <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved </a><a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">facebook.com/DietitianApproved</a>
The Triathlon Nutrition Academy is a podcast by Dietitian Approved
<a href="https://paypal.me/DietitianApprovedAU">Support the show</a>

Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.

Advertisement