Dr. Sarah Berry

He fed individuals the equivalent amount of carbohydrate from apple puree. It was exactly the same, i.e. same nutrients, same fiber, same everything else in it. All that's different is the apples are hard, the puree is soft.

He fed individuals the equivalent amount of carbohydrate from apple puree. It was exactly the same, i.e. same nutrients, same fiber, same everything else in it. All that's different is the apples are hard, the puree is soft.

And what he found was that those people who were given the puree, even though they were given exactly the same amount of calories, ate that puree, or rather drank that puree, three to four times more quickly than when they had the apples, the equivalent amount of calories. So they were eating the same amount of calories, but three to four times more quickly.

And what he found was that those people who were given the puree, even though they were given exactly the same amount of calories, ate that puree, or rather drank that puree, three to four times more quickly than when they had the apples, the equivalent amount of calories. So they were eating the same amount of calories, but three to four times more quickly.

They felt less full. So when they measured their fullness and they monitored that for quite a few hours. So going up to quite a few hours, those that were having the apples continued to feel full for longer. Those that were having the puree didn't feel full as long. And what also happened, interestingly, is those that were having the puree had what we call a blood sugar dip.

They felt less full. So when they measured their fullness and they monitored that for quite a few hours. So going up to quite a few hours, those that were having the apples continued to feel full for longer. Those that were having the puree didn't feel full as long. And what also happened, interestingly, is those that were having the puree had what we call a blood sugar dip.

So about two to four hours after having a high carbohydrate meal, we know that some people have a dip in their circulating blood sugar. And we know from our own story predict research that actually this can really increase your hunger levels. And so we know from our research, if you are a dipper, I'm a dipper, hence I get hungry quite often.

So about two to four hours after having a high carbohydrate meal, we know that some people have a dip in their circulating blood sugar. And we know from our own story predict research that actually this can really increase your hunger levels. And so we know from our research, if you are a dipper, I'm a dipper, hence I get hungry quite often.

So in about two hours, I'm going to be eating one of these. If you're a dipper, you know, your blood glucose is going below your baseline levels. And so you get hungry, you go on to eat 180 calories on average more at your next meal because of that. And so, I mean, this research from 1977, I think is fascinating. It's that first research really demonstrating the importance of food matrix.

So in about two hours, I'm going to be eating one of these. If you're a dipper, you know, your blood glucose is going below your baseline levels. And so you get hungry, you go on to eat 180 calories on average more at your next meal because of that. And so, I mean, this research from 1977, I think is fascinating. It's that first research really demonstrating the importance of food matrix.

And then since then, I've now, over the last 10 years, done lots of studies with nuts, with oats, for example, that demonstrate you can have two foods that have identical backpack labeling, identical nutrients, identical calorie value, if you were to look at the backpack labeling, but can have entirely different impacts in terms of how much energy you absorb, how you metabolize that food, how it impacts your hunger, how it impacts downstream health effects.

And then since then, I've now, over the last 10 years, done lots of studies with nuts, with oats, for example, that demonstrate you can have two foods that have identical backpack labeling, identical nutrients, identical calorie value, if you were to look at the backpack labeling, but can have entirely different impacts in terms of how much energy you absorb, how you metabolize that food, how it impacts your hunger, how it impacts downstream health effects.

So we've done work on walnuts, but particularly on almonds. So we've done lots of work with almonds, using it as a kind of proof in principle of the importance of the food matrix. Now, you just took a bite of that and I could hear the crunch. The reason I could hear the crunch is because in almonds, like most nuts, like many plant-based products, there is a very...

So we've done work on walnuts, but particularly on almonds. So we've done lots of work with almonds, using it as a kind of proof in principle of the importance of the food matrix. Now, you just took a bite of that and I could hear the crunch. The reason I could hear the crunch is because in almonds, like most nuts, like many plant-based products, there is a very...

rigid cell wall okay so that almond that you've you're holding there has thousands and thousands and thousands of cells these cells are tiny they're about 50 microns okay you can't see them with the human eye i can show you a micrograph um but there's thousands in there now each of those cells is smaller than a grain of sand

rigid cell wall okay so that almond that you've you're holding there has thousands and thousands and thousands of cells these cells are tiny they're about 50 microns okay you can't see them with the human eye i can show you a micrograph um but there's thousands in there now each of those cells is smaller than a grain of sand

And each of those cells is encapsulated, cell walls is encapsulating the fat. So we know that in most of these nuts, it's about 50%, they're about 50% fat. Hence people say, oh my gosh, I can't eat nuts. They're high fat, they're high calorie. Now in all of those nuts, the fat's encapsulated in this rigid cell wall. When you bit that, you fractured some of those cell walls.

And each of those cells is encapsulated, cell walls is encapsulating the fat. So we know that in most of these nuts, it's about 50%, they're about 50% fat. Hence people say, oh my gosh, I can't eat nuts. They're high fat, they're high calorie. Now in all of those nuts, the fat's encapsulated in this rigid cell wall. When you bit that, you fractured some of those cell walls.

When you swallow it, you chewed it a little bit, I assume.

When you swallow it, you chewed it a little bit, I assume.