From the Department of Nutrition Science, Purdue University, West Lafayette, IN.
Am J Clin Nutr. 2014 Jul;100 Suppl 1:412S-22S. doi: 10.3945/ajcn.113.071456. Epub 2014 Jun 11.
Tree nuts and peanuts are good sources of many nutrients and antioxidants, but they are also energy dense. The latter often limits intake because of concerns about their possible contribution to positive energy balance. However, evidence to date suggests that nuts are not associated with predicted weight gain. This is largely due to their high satiety value, leading to strong compensatory dietary responses, inefficiency in absorption of the energy they contain, a possible increment in resting energy expenditure, and an augmentation of fat oxidation. Preliminary evidence suggests that these properties are especially evident when they are consumed as snacks.
坚果和花生是许多营养物质和抗氧化剂的良好来源，但它们的能量密度也很高。由于担心它们可能导致能量正平衡，后者通常限制了摄入量。然而，迄今为止的证据表明，坚果与预测的体重增加无关。这主要是由于它们的高饱腹感，导致强烈的补偿性饮食反应，对它们所含能量的吸收效率低下，静息能量消耗可能增加，脂肪氧化增强。初步证据表明，当它们作为零食食用时，这些特性尤其明显。
