Does the Nutrition Facts Label Tell the Whole Story?

31/08/07 Scientists have noticed for many years that people who regularly eat almonds tend to weigh less than people who do not -- even though they tend to eat more calories over the course of a day. Why? A new study published in the September issue of the British Journal of Nutrition sheds light on the mechanisms behind almonds' ability to provide valuable nutrition and help lower LDL cholesterol levels without contributing to weight gain.

In the study, women were instructed to eat 344 calories worth of almonds (slightly more than 2 ounces) every day for one 10-week period, and then eat their customary diet for another ten weeks. The women did not gain weight during the period they consumed almonds. In addition, because of the high vitamin E and magnesium content in almonds, they met the daily dietary recommendations for those two nutrients that most Americans don't consume in adequate amounts.

The researchers determined that the study participants felt satisfied, so they naturally compensated for most of the calories in almonds by replacing other foods in their normal daily diet with the almonds. They also noted a decrease in total carbohydrate intake, suggesting almonds may have replaced carbohydrate-rich foods.

Additionally, the researchers found that the fiber in almonds appears to block some of the fat they contain. So, in reality, almonds may provide fewer calories to the body than the amount the food label states. This raises broader questions about the availability of energy from foods, indicating that many may not actually deliver the amount listed on the nutrition facts label.

"Solid data has shown that eating one to three daily ounces of almonds can help lower LDL cholesterol levels," said study co-author Rick Mattes, Ph.D., R.D. from Purdue University in West Lafayette, IN. "But many health care providers have been hesitant to recommend almonds as a daily snack because they're a relatively high-calorie food and could contribute to weight gain. This study challenges that assumption. The study indicates that the nutrition facts label may overstate the amount of energy available to the body from eating almonds."