nuts in nutrition: a weighty matter - australian...

Nuts in nutrition: a weighty

matter

Sze Yen Tan, PhDUniversity of South Australia

Australia Health Survey, 2011-12

= 1 million adults

63.4%

Nuts and body weight:epidemiological evidence

Nuts Study Comparators Follow up Body weight

All types

Ellsworth (2001) Eating frequency 12 yearsNegative

association

Bes-Rastrollo (2007) Eating frequency 28 monthsNegative

association

Mozaffarian (2011) Serving size Not specifiedNegative

association

Albert (2002) Eating frequency 12 months No association

Association between nut consumption and body weight

Tan, Dhillon & Mattes, AJCN 2014;100(suppl):412S-422S

Jackson & Hu, AJCN 2014;100(suppl):408S-411S

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• Predicted weight change with 1 additional serve/day

Nuts and body weight:clinical evidence

(studies from 2000 onwards)

Nuts Study Dose Study length Body weight

Almonds

Fraser (2002) +60 g/day (320 kcal/d) 6 months Stable

Jenkins (2002) 11% or 22%E 4 weeks Stable

Hollis (2007) +60 g/day 10 weeks Stable

Tan (2013) +42 g/day 4 weeks Stable

Wien (2003)* 84 g/d or complex carb 24 weeks Reduced

Foster (2012)* +56 g/day 18 months Reduced


* Weight loss studies


CashewsMukuddem-Petersen (2007)

20%E (63-108 g/day) 8 weeks Stable



PecansMorgan (2000) +68 g/day 8 weeks Stable

Rajaram (2001) 20%E 4 weeks Stable


Pistachios

Kocyigit (2006) 20%E 3 weeks Stable

Sheridan (2007) 15%E 4 weeks Stable

Gebauer (2008) +30 g/day & +60 g/day 4 weeks Stable

Li (2010)* 53 g/day or pretzels 12 weeks Reduced

* Weight loss studies


Walnuts

Almario (2001) +48 g/day 6 weeks Stable

Tapsell (2004) + 30 g/day 6 months Stable

Sabate (2005) 12%E (28-56 g/day) 6 months Increased

Tapsell (2009) + 30 g/day 12 months Reduced



Hazelnuts Mercanligil (2007) +40 g/day 4 weeks Stable

Yucesan (2010) +1 g/kg weight/day 4 weeks Stable


Macadamia Garg (2003) 40-90 g/day 4 weeks Reduced

Nuts and body weight regulation through energy balance

Nuts and energy balance

Energy expenditure

Energy absorption

Food intake

Fat

Carbohydrate

Protein

Nuts and energy expenditure

Casas-Agustench et. al., Clin Nutr 2009;28:39-45

●Walnuts□Olive oilΔ Control

Nuts and fat oxidation

• 8-hour macronutrient balance

Tapsell et. al., J Am Coll Nutr 2009;28(5):611-617

■ Control diet□Walnuts diet

No difference in energy expenditure

Nuts and energy expenditure

Nuts Study Dose Study lengthEnergy

expenditure

Almonds Fraser (2002) +60 g/day (320 kcal/d) 6 months Stable

Hollis (2007) +60 g/day 10 weeks Stable

Walnuts

Casas-Agustench(2009)

33%E PUFA 5 hours Increased

Tapsell (2009) 30 g 8 hours Stable

Tapsell (2009) +30 g/day 12 months Stable

Brennan (2010) 48 g/day 4 days Stable

Peanuts Alper (2002) 500 kcal/day 30 weeks Increased



Energy expenditure

Energy absorption

Food intake

Fat

Carbohydrate

Protein

Nuts and energy absorption

• Crossover studies

• Control vs. diets with nuts:

– Almonds: 0g, 42g, 84g (n=18)

– Pistachios: 0g, 42g, 84g (n=16)

• Fecal samples collected for 7 – 9 days

• Energy absorption from nuts was assessed


• Almonds

– Estimated energy: 6.0 – 6.1 kcal/g

– Actual energy absorbed: 4.6 ± 0.8 kcal/g (-32%)

• Pistachios

– Estimated energy: 5.7 kcal/g

– Actual energy available: 5.4 kcal/g (-6%)

• Nuts altered gut microbiota composition

Novotny et. al., AJCN 2012;96:296-301

Baer et. al., BJN 2012;107:120-125

Ukhanova et. al., BJN 2014;111:2146-2152


• Lipids encapsulation in cell walls (almonds)

Ellis et. al., AJCN 2004;80:604-613Grassby et. al., Food Funct 2014;in press


• 3h vs. 12h after digestion (almonds)

Mandalari et. al., J Agric Food Chem 2008;56:3409-3416


Mandalari et. al., BJN 2014;in press

■ Raw almonds□ Roasted almonds


Energy expenditure

Energy absorption

Food intake

Fat

Carbohydrate

Protein

Nuts and food intake

• Food intake is governed by appetite

• Postprandially, nuts:

– Suppressed hunger & desire-to-eat

– Increased fullness

• Over a short-period of time:

– Increased fasting satiety and fullness sensations

Nuts and food intake

• Dietary compensation:

– Almonds: 54% – 78%

– Hazelnuts

– Macadamias

– Peanuts: 66 – 151%

– Pecans

– Walnuts

– Pistachios

Nuts and appetite regulation

• Nutrients

– Protein, unsaturated fat, fibre

– Stimulation of CCK and PYY hormones

– Did not delay gastric emptying

• Mastication

• Timing of ingestion

Combined effects

Mastication and hunger

Cassady et. al., AJCN 2009;89:794-800

P = 0.031

Mastication and fullness

Cassady et. al., AJCN 2009;89:794-800

P = 0.041

Timing of nut ingestion

• 4-week randomised, controlled trial

• Five study groups (N=137):

– Control (no nuts) (n=27)

– Almonds (42g) with meals: B/F (n=28) & lunch (n=26)

– Almonds as snacks: am (n=28) & pm (n=28)

• Acute feeding sessions: standard breakfast and lunch, with/out almonds

Tan & Mattes., EJCN 2013;67:1205-1214

Almond snacks and appetite

Tan & Mattes., EJCN 2013;67:1205-1214

Timing of nut ingestion

• Acute crossover feeding study

• 32 healthy females

• Experimental conditions: habitual B/F plus

– Control (no nuts) & almonds (28g & 42g) as snacks

• All meals consumed in the laboratory

– Lunch: ham & cheese sandwiches (ad lib)

– Dinner: Pasta with tomato & cheese sauce (ad lib)

Hull et. al., Eur J Nutr 2014; in press

Almond snacks and appetite

Hull et. al., Eur J Nutr 2014; in press

Take home messages

• Nuts do not increase risk for weight gain

• Nuts are rich in nutrients and provide less-than-expected energy

• Nuts regulate appetite and food intake

• Almonds are a healthy snack option

Acknowledgements

• Professor Linda Tapsell

University of Wollongong, Australia.

•Distinguished Professor Richard Mattes Purdue University, USA.

nuts in nutrition: a weighty matter - australian...

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