Triathlon Nutrition Academy29 Sep 2022

New research: Nuts contain up to 26% less calories than we thought they did

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

See omnystudio.com/listener for privacy information.

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(256)

Over 45 and Losing Power? Your Protein Isn't Working Like It Used To

Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietar...

20 Aug 14min

Are you Overtraining or Under-Fuelling?

Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list ...

13 Aug 26min

Is Carb Loading a Myth?

Is carb loading a myth? A paper published in June has social media convinced that it is. A comment landed on my socials this week saying exactly that. It didn't appear out of nowhere. There is a new p...

6 Aug 19min

Why Eating Healthy Isn't Enough to Fuel a Triathlon with James Anderson

You can eat really good food all day long and still have no idea how to fuel a triathlon. Dr James Anderson is a dentist, a Triathlon Nutrition Academy athlete and one of the most organised humans you...

30 Jul 32min

How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?

Want to build your own carb loading plan? Grab my complete Carb Loading Masterclass here: https://www.dietitianapproved.com/carb-loading A giant bowl of pasta the night before your race is not carbohy...

23 Jul 16min

If Challenge Roth Is On Your Bucket List, Listen to This First

Thinking about putting Challenge Roth on your bucket list? Three TNA athletes just raced it, and they are telling you exactly what to get right before you sign up. Three TNA athletes share what it rea...

16 Jul 46min

Pros Are Fuelling at 200g of Carbs an Hour. Should You?

Pros are fuelling at up to 200 grams of carbs an hour. Should you be chasing that number too? High carb fuelling is the hottest topic in endurance sport right now, and the numbers keep climbing. INEOS...

9 Jul 17min

How to Swim Faster Off Just Three Sessions a Week

Swimming more laps won't make you a faster triathlete. A three-time Olympian who used to swim 80 kilometres a week is here to tell you why. Brian Johns is a three-time Olympian, former short-course 40...

2 Jul 49min