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.
Here’s another good reason to grab a handful of almonds as you power through your to-do list: Almonds may help….
…keep hunger under control. 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.
The following tips will help you snack smart all year long.
Choose wisely: Select snacks that will fill nutrient gaps; avoid snacks that may be low-calorie or low-fat but have little or no nutritional value. Choose snacks that have a combination of fiber, protein, and good fats like avocado on whole-wheat toast with hot sauce or cottage cheese topped with slivered almonds and mixed berries. Snacks like these can help stave off hunger and satisfy until your next meal.
Drink up: Staying hydrated is just as important as fueling your body consistently; stick to hydrating low-calorie beverages like still or sparkling water or unsweetened iced tea for the bulk of your fluid needs. Add a splash of 100% fruit juice for flavor.
Timing is everything: Don’t wait too long between meals; it could lead to overindulging later.
Keep it convenient: Make healthy snacks visible and accessible; you’ll be more likely to grab them when hunger strikes.
Portions matter: Too much of a good thing can still be too much; stick to appropriate portion sizes.
Plan ahead: Whether it’s keeping the car, desk or travel bag stocked, planning ahead can save time and keep you on track.