If the fecal fat losses associated with undigested pieces of nuts (due to inadequate chewing) and the tedium of shelling them in the first place helps account for why nuts don’t tend to lead to weight gain, then studies on nut butters would presumably turn out differently.
Both the pistachio principle and the fecal excretion theory were put to the test recently by studying the effects of peanut processing on body weight. Let’s feed a bunch of people a half cup of peanuts a day for a month, and another group we’ll feed the same amount of nuts but we’ll grind them into peanut butter first.
So a half cup of peanuts worth, of peanuts versus peanut butter. And that was added on top of whatever they were eating in their regular diet, so calorie-wise at the end of that month should have put on a few pounds.
Well, as we saw before, in the whole nut peanut group that just didn’t happen, but that's why we have the peanut butter group. Not a lot of shelling or crunching necessary with peanut butter, and the cell walls of the peanuts were all ground up, all the oil released, and made available for absorption. And they didn’t go extra chunky, this was smooth peanut butter. So if the reason people don’t gain weight on nuts is because of all that chewing or fecal fat loss, then the prediction would be that although the whole nut group may not pile on the pounds, the peanut butter group definitely would, but they didn’t. Neither group gained the expected weight.
The plot, thickens. next we'll explore the dietary compensation theory
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Kerry Skinner.
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This is the third of an seven-video series on the fascinating phenomenon of Solving the Mystery of the Missing Calories—why don't nuts make us fat? I review the balance of evidence in Nuts and Obesity: The Weight of Evidence and introduced two theories in yesterday's video-of-the-day. Tomorrow we'll hit Testing the Dietary Compensation Theory and then Testing the Fat Burning Theory. Even if peanut butter doesn't result in the expected weight gain,Is Peanut Butter Good For You?. If you haven't yet, you can subscribe to my videos for free by clicking here.