Thread by @Chrest_brett

📢 Why Eating Peanuts Doesn't Defy Thermodynamics & Calories STILL Matter!

A Thread & Response.

https://twitter.com/dlifein/status/1121975286256377857

Chewing - Does affects energy expenditure & slower chewing speeds could increase energy expenditure. Eating is also simulated by chewing gum in studies which expends energy (more accurately measured via indirect calorimetry.)
ncbi.nlm.nih.gov/pubmed/24102573
bit.ly/2vrnzry

1/n

More masticatory cycles before swallowing may reduce food intake and increases satiety, but also has many factors influences energy balance as highlighted here.
ncbi.nlm.nih.gov/pubmed/29684415

2/n

Protein & fiber each have about 30% effect on the Thermic Effect of Food along with higher satiety. These effects and changes can be measured, respiration chambers are common. Appetite also may change.
ncbi.nlm.nih.gov/pmc/articles/P…
ncbi.nlm.nih.gov/pubmed/1310110/
ncbi.nlm.nih.gov/pubmed/28794212

3/n

🤔Based on this, inital hypothesis would be that if portions are matched for calories & macros - chewing the nuts will have a greater affect on EE than swallowing peanut butter.

4/n

But! I was super happy to find this study! 🥜 - (I read it & didn't even realize you were citing it.) So we both know that this study looked at specifically this point about nuts plus quite a bit more:
ncbi.nlm.nih.gov/pubmed/29865169

5/n

"Mean fullness was higher and hunger was lower with the whole walnut treatment compared to walnut butter" - which will have an influence on food intake & thus energy balance.

6/n

Is appetite accounted for in energy balance? - Yes. Also many "neural systems involved in appetite control & energy balance regulation [and]...

7/n

...highlights the importance of crosstalk between the systems traditionally linked to metabolic regulation & processing of cognition, reward, and emotions."
ncbi.nlm.nih.gov/pubmed/27059321

This would be more of @whsource area. 🧠

8/n

Meal frequency, eating patterns & daily rhythms also affect energy balance & weight regulation:
researchgate.net/publication/41…

9/n

➡️🥜BACK TO NUTS:
"Whole walnuts elicited greater fullness compared to butter form among individuals who are lean. This would suggest that chewing has an influence on appetite, possibly dependent on weight status." Change in appetite not caused by GLP-1 or insulin release.

10/n

An older study did found whole peanut consumption may lead to less dietary fat absorption due to still intact pieces & thus less absorption compared to butter or oil. Suggesting proper mastication is important. This affects overall intake.
ncbi.nlm.nih.gov/pubmed/6251367

11/n

Another study found higher chews of nuts suppressed hunger & elevated fullness compared to fewer chews. More chewing also created less fecal losses. Higher breakdown of particle size will also increase nutrient absorption, thus influencing TEF.
ncbi.nlm.nih.gov/pubmed/19144727

12/n

Another factor will be that protein should still get absorbed & it's fat excretion that's evaluated in stools from incomplete mastication...so, the TEF influence via the protein & fiber + lower EI from less lipid absorption may be favorable for negative balance.

13/n

Interesting: Greater EI but less than predicted weight gain possibly due to incomplete nutrient absorption and energy utilization? A good point made about nuts...
ncbi.nlm.nih.gov/pmc/articles/P…

14/n

"Despite smaller than predicted increase in weight, large doses of peanuts should not be added to the diet BUT should be substituted for other foods."

Thus possibly inducing negative energy balance. I'd say that straight up butters are not a common whole food substitute.

15/n

Found another study that answers the question nicely:
"Fecal fat & energy loss is greater with consumption of whole peanuts compared to peanut butter, oil or flour. May contribute to the less than predicted change of body weight observed with peanut consumption."...

16/n

Technically, a loss of ∼155 kJ/d or 12% of peanut lipids.
ncbi.nlm.nih.gov/pubmed/17912269

Just incase you wanted to know, fecal samples were frozen then homogenized and placed into seven centrifuge tubes. 1 gram pellets were made for gross energy analyses by bomb calorimetry. 💩

17/n

"Cells that are not ruptured during mastication may pass through the GI tract without releasing the oil they contain..supported by data demonstrating greater energy loss from whole nuts compared with their butter form."
academic.oup.com/jn/article/138…

18/n

‼️THREAD DIDN'T CONNECT, Tweet 19 and onward starts here:

https://twitter.com/Chrest_brett/status/1122241334109245447

@kevinnbass - I don't understand how you create threads all the time, so much work, hats off to you!!

Honorable mentions, @CarbSane , @YoniFreedhoff , @whsource , @BioLayne , @KevinH_PhD