If almonds are your go-to between-meal healthy snack, you’ll be happy to know they just got better. New research shows that a handful of whole unroasted almonds offers 25% fewer calories than thought.
New data from the U.S. Department of Agriculture (USDA) shows that both roasted and unroasted almonds provide fewer calories than thought—and that the number of calories is largely dependent on form. The study, conducted by scientists from USDA’s Agricultural Research Service and funded by Almond Board of California, shows that compared to the number of calories listed on nutrition labels, participants actually absorbed fewer calories from both roasted and unroasted almonds.
In whole unroasted almonds, 25% fewer calories are absorbed, while roasted almonds offer 17% to 19% fewer calories. Translation? In whole unroasted almonds, only 123 calories are absorbed versus the 164 calories currently shown on the nutrition label. In roasted almonds, 138 calories are actually absorbed versus the current 170 calories now shown on the nutrition label.
A recent study found that eating 1.5 ounces of dry-roasted, lightly salted almonds every day for 4 weeks resulted in decreased appetite without increasing body weight. During the 4 weeks, participants in this study followed their usual diet and exercise plan. Even though the participants were getting about 225 calories daily from the almonds they did not gain weight.
Another study looked at the effects of eating 1 or 1.5 ounces of almonds compared to no snack on ratings of appetite and fullness. Individuals in this study felt the least hungry and ate significantly fewer calories at lunch and dinner when eating the 1.5-ounce almond snack. What’s more, despite eating approximately 170 or 260 calories (1 to 1.5 ounces) from almonds, there were no differences in total daily calorie intake.
Do you enjoy almonds? Are almonds a part of your healthy routine? Let us know, comment below and share your thoughts.