Why your body will absorb fewer calories from nuts | Dr. Sarah Berry
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- Опубликовано: 11 фев 2024
- Watch the full episode here: • Why eating nuts makes ...
If nuts are so full of fat, can they really be good for us? Well it turns out that nuts are the ultimate superfood.
Jonathan is joined by Dr. Sarah Berry to explore the food matrix of nuts.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Books:
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu 
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Watch the full episode here: ruclips.net/video/Jmh_A-XJic4/видео.html
It would be great if you started to cite publications in the show notes. I realise this is more work...but it will help to set you apart from the many "heathy living" channels that have very little idea about how to navigate the research literature and put it in the correct context.
Agree
It does seem that across the board, the more 'whole' the food in question is, the 'better' it is for your body. I even think there might be more to it than simply the surface area being increased through processing; there seems to be something about the 'food matrix' itself that allows your body to 'recognize' it as food, so it has a 'normal' biological response, instead of the 'freakout' it seems it have when eating UPFs.
Exactly this!!
Having un-absorbed nutrients (fiber, polyphenols, even fats and other complex carbohydrates) is presumed to be good for your microbiome since the good gut bacteria need to get fed too 😂
I am a plant scientist from Chile. I rwally appreciate this he content and how it ia presented in a simple and practical way for people. Thank you very much, I follow all your "posts" and recommmended to my 84 y-o father -a radiologist-, who is discovering all new sciwnxe od nutrition. He studied at the time when medicine believed that digestive tract was "sterile".
Nuts are expensive. If you can't digest them, what's the point of buying them?
Bigger jobbies
Let's forget that you still do digest, say 70% of them.
At least for me, nuts are more about the chewing and perhaps cracking them open than actually swallowing.
There are times when the fat content is desirable/useful… marzipan as an emergency energy rich food in the mountains is amazing, second only to dried dates.
Lard is also fantastic because if you eat 30% less of it you absorb 30% less fat. It's a miracle food.
The physical structure of food affects how quickly we can absorb the the food and how much of the food they can absorb. Wheat can be ground in steel mills or stone mills and the stoneground flour will be less fine than the steelground flour. This means the stoneground flour will take longer to digest and so the blood sugar peak will be flatter and longer.
Sarah Berry is as nuts about nuts as i am. *Ba-dumm-tsss*
I think i am the minority here because my nut butter is smoother than commercial nut butters, exactly because of the better absorption. It takes a long time and energy but worth it.
You're not in minority. I eat lots of macadamia butter because I need a very high fat diet.
Fewer calories not less .
I was about to say that😂
Excellent pedantry 👏🏻
Quite right, a stand needs to be made!
Debateable! Calories are measured not counted so less is the correct term. I know we use the term "calorie counting" but you do literally measure calories using a bomb calorimeter.
@@subbuteo71 Calories are recorded using numbers that speaks for itself. Grammar has nothing to do with science. It is a set of arbitrary rules set up by self appointed arbitrers.
Thanks
So all of this positive talk about nuts plants etc is great.Ok so when is there going to be a serious discussion on here about the high levels of oxalates and alfatoxins in nuts and plants beans etc including ones like almonds spinach and a lot of the popular beans..As someone with a Mafld caused liver cirrhosis who was advised to switch to a plant bases diet I have been shocked at seeing how toxic a lot of these meat and dairy alternatives are.
She is saying it's good to not fully utilize the food you eat, to further waste, half of what is already wasted. Nonsense.
As far as aflatoxins go, almonds and cashews have low levels. Walnuts, pecans and peanuts have the highest. And that varies. Buying broken pieces has more compared to whole. Peanut butter is generally safe because it’s super regulated and tested if you buy it jarred. “Grind your own peanut butter”, like at a health food store is bad though. It’s true that if you have liver issues, aflatoxins are definitely something to consider. Also just FYI, spices can be a hidden source of aflatoxins. You can research aflatoxin food testing, there is a surprising amount of info available.
@@amiesparkle00 Hi thanks for the reply.6-8 almonds per day is apparently ok.They are apparently high in oxalates and also high in Amygdalin which turns into poisonous hydrocyanic acid in the body.I have also done a lot of research online which you have to do,especially with cirrhosis and it would be very helpful if specific foods were talked about to have or avoid in the various large hospital and University guidelines Re cirrhosis nutrition.Also the dietary requirements if you are an A in the cirrhosis scoring system are different from B and C.
Thanks.
@@GreatSouthernLands1 unfortunately it's true, people with liver issues are in a different category than the general public when it comes to needing to be cautious about what foods are eaten. I have yet to see any hepatologist even mention such a thing though. Any knowledge I have on the matter is self researched in medical journals. At some point though one does have to conduct a personal risk/benefit analysis because you can make yourself crazy if you get too fastidious. Let your bloodwork and labs be your guide.
@@amiesparkle00 ha your’e right about what you said as that’s my experience.I’ve been down a few rabbit holes since diagnosis,made a few mistakes and read a lot of medical stuff from journals etc etc.At some points just drinking water seemed like the easiest option but over time you start to get an idea of what is right yourself.Thanks again for your feedback,it’s really appreciated !
Hi to everyone at Zoe. Thank you very much for your hard word. I have a question, Mustard oil has been used as cooking oil in south Asian countries for hundreds of years but in the last 20 years soya bean oil is used as cooking oil. Mustard oil was more expensive than the 'new soya bean' oil available in the market. All mustard oil available now have the 'for external use only'. I'm confused, why mustard oil is for external use only. I wonder if anyone at Zoe has the answer.
Are peanuts (legumes) included in this category?
Solid proof.
Surely mixing in digestive enzymes increases the rate of absorption with proper mastication
Uh, homemade nut butters can be pretty darn finely ground. Particularly if you have a Vitamix! Are there studies comparing calories absorbed from home-ground nuts compared to commercially ground?
Have you compared the calorie intake of different people's oral bacteria, comparing the effects from higher and lower Nitric Oxide levels?
I find I chew nuts for a far greater time period than most other foods, right down to a mushy pulp, in fact, there probably the only food I do chew properly!!
It is also a good idea to chew leafy greens and cruciferous plants properly.
What about peanuts? Vs peanut butter? I stopped eating dry roasted peanuts, because I would forget to chew them well and hard particles were being excreted.
High, as I understand it, if you soak the shelled nuts they are more digestible (which is how I eat them) and we get more nutrients out of them. How does this affect the way the body uses them?
How Not To DIET book by Dr. Michael Greger covers this and more.
I eat lots of nuts and nut butters everyday and never seem to be able to put on weight so I guess I'm not absorbing all the calories!
Love you videos. All of them. It's addictive, compulsive viewing.....
.....but sheesh, it's "fewer calories", not "less calories".
Isn’t there a downside to atomized food, in that it gets absorbed too quickly depending on on the amount. For example blending carrots to carrot juice, can break toxic and potentially cancer causing high levels of beta carotene. So even though coarsely chopped food is less efficiently absorbed, maybe the slower rate is more beneficial even if one needs to eat more to get a desired level of nutrition.
I feel like a fruit and nut bar
Cadburys
Im mot good at this
Thanks Dr Sarah Berry! This helps immensely. I love mixed unsalted nuts, stopped eating them because was told it was why I was gaining some weight. I do eat some peanut butter. You've convinced me to drop the peanut butter, and to go back to some mixed whole nuts, 1/2 cup a day, see how it goes. Your presentation with Jonathan was also delightful, with or without the Matrix Keanu Reeves references. 🤓
So chew better. Got it
Only if you want more calories
So I make a sandwich spread by grinding mixed nuts in a coffee grinder then mix with ground cooked lentils - I do this to get the nutrients - is it a good idea or would it be better to eat the nuts whole?
I think it is a good idea, but I am interested what they answer to you.
Make sure to properly soak pulses for optimal absorption, longer than your grandma did (probably) while changing the soaking water multiple times. You must dispose of this soaking water but it is ideal to water plants with. You can shorten soaking times by adding baking soda to the soaking water. I hope I could be of help.
@@4124V4TA-SNPCA-x I cheat and use pre-cooked puy lentils but I understand your point
Can you do a podcast about what to eat in pregnancy? Please, I am torn between guidelines and things that I learn from you guys in zoi
In my opinion one important aspect when chewing nuts is that fats can hardly get oxidize, you just swallow them right off.
There's no heat while chewing though
Fewer calories = better? Not absorbing 30% of my food being good is some twisted logic. If I'm eating nuts, I want to absorb all the fats, all the carbs, everything.
It all depends what your goal is...
@@umbroraban1075 if the goal is weight loss, there are far more intelligent ways than intentionally eating food you won't absorb, don't you think?
@@Beerus7 Indeed, you are right. However if you adore eating nuts and are afraid of putting on weight this might be good news.
Is this true for peanuts?
Peanuts are in the category of legumes…. Don’t know if they have anything nutritionally similar to real nuts…
lol at caring about calories. Your body will continue to want food until you have satisfied it’s need for protein, fats and other nutrients. Caring about calorie intake is such a huge waste of time and energy. Want to eat less calories? Eat the foods with the highest ability of the body to absorb its nutrients.
Diet culture has really hijacked healthy eating by over-emphasizing calorie counting. Think we are slowly starting to realize this collectively, and get back to the basics of 'eat real foods'!
Not sure that is better for your digestive system though
it isn't that simple everyone's appetite works differently, my body has zero opinion on whether I've eaten too little or too much lol which is good because I can fast for a whole day with no issues, but also eat far too much so I have to put effort in to work out what's enough and not too much, it's probably an interoception issue
Yeah, but you have to cook oats, which breaks it down. Most people don't eat raw oats.
I use several recipes that include soaking nuts for 4 - 12 hours. I wonder what effect this has on fat and nutrient absorption?
I soaked walnuts and dried them in the oven. They came out the other end looking like they were stuck into a yule log. Okay, probably my chewing efficacy leaves a lot to be desired. But for sure I don't digest them and never bothered again after that. Doesn't happen with cashews or pistachios. So walnuts, almonds, and hazelnuts are off the menu.
@@gabriellakadarwhy would you soak and then dry them?
@@Jack-tk3ub Soaking them reduces the tannins present in the skin. Tanins are bitter. But even though I ended up with 'blond' walnuts, they didn't get digested. One of my friends told me to soak them and dry them first.
My grandmother used to bake delicious pastries and would grind up walnuts. I suppose with that preparation a person wouldn't be aware that they aren't digesting them. We used to parboil almonds and slip the skins off before using them in baking. Back in those days almonds needed to be shelled first. The way the nuts are sold today is not how we bought them back in those days. We only used nuts when they were 'in season'. We never bought shelled walnuts because they can go rancid quickly but these days industrial walnuts are treated with sulfur and sodium hypochlorite (bleach).
@@gabriellakadar interesting. I didn't know walnuts were treated
@@Jack-tk3ub Bulk almonds have been shelled months ago and usually heat pasteurized so they are hard and dry compared to freshly shelled. People who gobble them mindlessly because, hey, they are good for you, tend to need to see their dentist with broken teeth and lost fillings. I'm retired now but OMG, I would tell patients to soak their almonds (at least, please) or they'd end up with potential tragedies that were not restorable. As far as I'm concerned, this whole promotion of eating nuts is just that: nuts.
Buy whole walnuts or almonds when they are in season, watch videos and sit there with a bowl and a nut cracker. Much healthier and the tendency is to not eat them in excess.
*fewer
I hope you don’t mind me asking you Jonathan and I’m sorry that it’s nothing to do with Zoe, although I listen to every podcast and thank everybody so much, please, where did you buy your jumper? 😊
Thanks for making me laugh, hilarious 😂😂😂
@@jammyjay917 You’re welcome! ☺️
Which is healthier: Greek style yoghurt or natural yoghurt? Thanks to all who help
Greek
Fewer
Sorry but this really is not a rigorous scientific approach and this is where you let yourself down. You are not describing a series of experiments to justify your assertions. You imply nutritional yield vs. surface area but you aren't proving it. Fine, on your basis just eat less ground nut content to get the same yield.
Dr “Berry” discussing nuts 😂
The matrix (I.e. fiber) leads to slower digestion. I’m not sure about less calories. 🤔
Blimey! Doctor Sarah confesses to Often downing a Greasy Bacon White Sandwich! What! Next!... . That Doctor Tim likes nothing more than Tucking in to a Tasty Cow Pie.?
Might we enjoy the nuts more if we chewed on them longer ?
Not to be a nerd (ahem), but The Matrix came out in 1999.
thanks, nerd.
Edit the thumbnail image, please. fewer
Please interview Dr Paul Mason a carnivore doctor from Australia.
He will debunk all you say ( against the keto and carnivore diets , with scientific and mega analysis studies)
To be fair to your viewers, you have to give them other opinions as well as the one sided ones you present on this channel.
Perhaps look up Dr Cywes, Dr Ken Berry on RUclips as well, both highly respected and both living proof that keto and carnivore work extremely well long term..
Here here
You sound like you want that to be true whether it actually is or not.
Is he Australian's answer to "Dr" Gillian McKeith?
There’s always one.
...overlooking the elephant in the room, of course, and that is that the world can't go carnivorous. Producing meat on an industrial scale is unsustainable, and is destroying vast areas of the natural world.
Fewer?
🙏🌱🍀💜
So, long story short, a calorie of food does not necessarily translate to the same amount of energy in the body.
What a load calorie in & calorie out was.
Eat Meat, Not Too Little, Mostly Fat. The only real Food that our stomach acid actually breaks down.
Have our literacy standards stooped to such a low level? Do you not know when to use FEWER and when to use LESS?
Yet another demonstration of why calorie counting is not the best way to determine which foods to eat!
Fewer.
Goodness, I see you have changed the title of the video from less to fewer calories.
Where singular use less. Where pleural use fewer.
So, the amount of calories is less sounds ok to me because less describes the singular word " amount".
Likewise, the number of calories is less ,sounds ok because the word " number" is singular.
But, I would always say there are fewer calories , as here the word being described ,calories, is pleural.
Less fingers may mean the number of fingers is the same, but the size of each finger is reduced.
Fewer fingers means the number of fingers is less.
Discuss.
Nonsense.
Why ?
"FEWER". I thought these were educated people :( Please PLEASE rename the title of video and fix the thumbnail, even if you won't re-record it (which is what you SHOULD do, really). Accuracy and correctness is essential. For BOTH people in the conversation, and the whole production team, not to spot the mistake is simply unforgivable.
You are not getting the point of this podcast
@@umbroraban1075Yes I am thanks all the same. I deliberately didn't comment on the content of the podcast: that's taken as read. The bad English is the thing that stands out, as can be clearly seen by the other comments about it.
@@mrtickleuk I am french speaking - you should see the French spelling French... Glad to hear that you are fine. Sorry for not asking in the first place. Hope you have a great day or evening - wherever you are on the globe
lol.
I’m sure I watched a Zoe video that explained how useless talking in terms of calories was
Stop using Almonds! Not a commonly eaten food. Try to be relevant and use peanuts. Of course it is pointless commenting as this is just a company advert channel, where you never engage with the viewer.
You've never seen Zoe before, obviously. If there is ever a channel which is the exact opposite of your description, it is Zoe, who spend their entire time telling us to avoid processed foods and to prepare our own food from whole and raw ingredients. One suspects that Zoe would be quite pleased to see all of the food companies going out of business. You're right on almonds (if you're in America), but entirely wrong in everything else you say.
@@MikeAG333 Yes know of this channel for some time, over which I realised it's true nature.
See all those replies they take the trouble to do? Telling.
There is no such thing as ultra processed food. It is entirely made up. Due to the fact those that invented it can not come up with any science on what it is causing the whatever they imagine problem is. Just the latest fad to con the diet/foody community all following various fad diets and ideas, many directly opposite to one another!
Just realise it is an self advert channel, take what you like from it.
@@MikeAG333 lol. Zoe is a tracking app scam run by Vegans.
Are humans monkeys or squirrels? Are we still swinging around in the trees?
Neither. Why would you ask such a ridiculous question?
Fewer.