Dr. Sarah Berry

When people chew it, we know from these lovely chew and spit studies or mastication studies that we do that at the point at which you swallow a nut, the particles, i.e. the size of the bits that you're swallowing that you've chewed, are about maybe half a millimetre to one millimetre in size.

When people chew it, we know from these lovely chew and spit studies or mastication studies that we do that at the point at which you swallow a nut, the particles, i.e. the size of the bits that you're swallowing that you've chewed, are about maybe half a millimetre to one millimetre in size.

Now, given that this cell of an almond nut is about 50 microns, that means when you're swallowing, within that what we call a macroparticle, you've still got thousands of cells. They're intact, where you've got this lovely cell wall containing all of this fat. And so you're swallowing these intact cells containing, encapsulating the fat. So they're what we call very low by accessibility.

Now, given that this cell of an almond nut is about 50 microns, that means when you're swallowing, within that what we call a macroparticle, you've still got thousands of cells. They're intact, where you've got this lovely cell wall containing all of this fat. And so you're swallowing these intact cells containing, encapsulating the fat. So they're what we call very low by accessibility.

They're not very accessible to us, this fat. Now, what happens is this passes through your gastrointestinal tract. Some of the enzymes can break down the cells a little bit. But actually a lot just comes out the other end. So I don't know whether you've ever eaten a bag of nuts and looked at your poo after.

They're not very accessible to us, this fat. Now, what happens is this passes through your gastrointestinal tract. Some of the enzymes can break down the cells a little bit. But actually a lot just comes out the other end. So I don't know whether you've ever eaten a bag of nuts and looked at your poo after.

Go and do that. But you should see some almond particles.

Go and do that. But you should see some almond particles.

You know, like when I'm, you know, being a mum, when I've looked at a lot of poo in my life through my work, but also through being a mum, you can see whole nut particles in the poo.

You know, like when I'm, you know, being a mum, when I've looked at a lot of poo in my life through my work, but also through being a mum, you can see whole nut particles in the poo.

So they break down partially. So you break down about 10% in the mouth before you swallow. So about 10% of the calories become available because the calories are contained from the fat, etc. And then you probably break down about another 60% to 70% as it passes through your stomach, your small intestine, your large intestine.

So they break down partially. So you break down about 10% in the mouth before you swallow. So about 10% of the calories become available because the calories are contained from the fat, etc. And then you probably break down about another 60% to 70% as it passes through your stomach, your small intestine, your large intestine.

But you have loads of material arriving at your colon, which is your large intestine, that's undigested, which is good for two reasons. One, because you're giving all of this food to your microbiome, which we know is great for your health. Your microbiome is having a party with these nuts.

But you have loads of material arriving at your colon, which is your large intestine, that's undigested, which is good for two reasons. One, because you're giving all of this food to your microbiome, which we know is great for your health. Your microbiome is having a party with these nuts.

But also, if you are worried about eating nuts because of their high calorie value, actually 20% to 30% of the calories are just coming out the other end.

But also, if you are worried about eating nuts because of their high calorie value, actually 20% to 30% of the calories are just coming out the other end.

But where it gets really interesting is if we then take exactly that nut that you're holding there, and if I was to industrially grind it so that I broke all of those cells walls, so we're breaking it down to less than 50 microns so that you're releasing all of the fat, right? So it becomes 100% bioaccessible, i.e. you absorb 100% of it.

But where it gets really interesting is if we then take exactly that nut that you're holding there, and if I was to industrially grind it so that I broke all of those cells walls, so we're breaking it down to less than 50 microns so that you're releasing all of the fat, right? So it becomes 100% bioaccessible, i.e. you absorb 100% of it.

But they could have two identical backup pack labels because they're the same ingredient. All that's happened is you've ground that nut to such an extent that you've released everything. And so having that in its whole form is beneficial because if you are concerned about energy intake, it's reducing the energy. It's providing this amazing food for your gut microbiome.

But they could have two identical backup pack labels because they're the same ingredient. All that's happened is you've ground that nut to such an extent that you've released everything. And so having that in its whole form is beneficial because if you are concerned about energy intake, it's reducing the energy. It's providing this amazing food for your gut microbiome.