Scientists at the King’s College London's Department of Nutritional Sciences have found that ~20% of the fat from nuts and consequently 25% of the calories are not absorbed. This finding debunks the popular belief that nuts are high in energy and fat content which promotes weight gain.
The researchers particularly evaluated almonds and found that their consumption led to a lower and slower release of fat into the bloodstream. Additionally, they found that the residual unabsorbed nuts entering the large intestine provides much-needed fibre and acts as a source of nutrients for essential gut microbes. Evidence also shows that regular consumption of nuts is associated with smaller waists and better gut health.
Dr. Sarah Berry from Kings College London said: "It is crucial we move away from the long-held belief that nuts are full of calories and make us gain weight. Indeed, we have shown these to be a great snack choice, holding numerous benefits for our gut and cardiovascular health.”