Vanishing Calories Vegan Sour Cream:

That's Nuts! 

 

 

 

 

 

 

 
 

For a long time, people thought that nuts were fattening, and rightly so. Nuts contain a lot of fat. And fat contains a lot of calories, whether it is the healthy unsaturated fat in nuts, or the unhealthy saturated fat in animal products. In fact, nuts are among the most calorie dense foods you can possibly eat, containing more calories per ounce than a hamburger or a hunk of cheese. But in recent years, a trove of scientific evidence has accumulated indicating that eating nuts does not contribute to weight gain, and may actually help to prevent it (1),(2),(3),(4),(5),(6)! 

 

So...when we talk about calories, we are talking about a measure of the amount of energy contained in our food. Because energy is very valuable, it is never wasted. When people eat more calories than can be immediately utilized, the body turns those calories in to fat. The fat is stored in the body as fuel and causes weight gain. But in the aforementioned studies, people would often take in thousands of extra calories per month just by eating nuts, yet not gain weight!, Why? Where did all those calories go? We now know that nuts have special properties that are unlike other foods, so if we take in more calories in nuts than we immediately need, those calories DO NOT end up being stored as body fat. How do nuts do this? A small amount of the excess calories remains bound to the fiber material in the nut and is not absorbed, passing out with our stool. A larger amount of the excess calories are accounted for by nuts’ special ability to increase the body’s basal metabolism, the burning of fuel at rest. But the lion's share - about 70% of the excess calories - are accounted for by what's called "nut satiation." When we eat nuts, they make us feel satiated or more full, so we end up eating less of other foods (7),(8),(9). Nuts’ abilities to not contribute to weight gain is just one powerful way we have discovered that they help us. Every edible plant contains many natural compounds that are likely to benefit our health in a multitude of ways. That's why our dishes are designed to contain as large a variety of whole plant ingredients as possible. Imagine if you were to combine a lot of different whole plants into a complete diet... you would access a powerful nutritional symphony with many players, capable of preventing and reversing disease. So strive to eat a large variety of whole plant foods daily, because they all work in concert and in so many wonderful ways, to bring us good health. 

 

Ron Weiss M.D. 

 

* Ranch Dressing- 

2 TBS of Sour Cream 

¼ tsp garlic powder 

¼ tsp onion powder 

¼ tsp dried dill 

1/3 tsp dried parsley 

1/8 tsp dried chives 

Dash of ground black or white pepper 

1 tsp apple cider vinegar 

Mix all ingredients in a bowl. Chill for 15 min before serving. 

 

Citation: 

 

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383470/pdf/1475-2891-11-20.pdf 

 

Effects of pistachios on body weight in Chinese subjects with metabolic syndrome - ncbi.nlm.nih.gov 

www.ncbi.nlm.nih.gov 

Introduction. Metabolic syndrome (MS) is a cluster of cardiovascular risk factors, including abdominal obesity, increased blood pressure, and blood glucose and lipid abnormalities often characterized as prediabetes. 

 

(2) https://www.ncbi.nlm.nih.gov/pubmed/20219336 

 

(3) https://www.ncbi.nlm.nih.gov/pubmed/21696306 

 

 (4) https://www.ncbi.nlm.nih.gov/pubmed/17228038 

 

(5)  https://www.ncbi.nlm.nih.gov/pubmed/19403639 

 

(6) https://www.sciencedaily.com/releases/2018/11/181105081742.htm 

 
 

(7) https://www.ncbi.nlm.nih.gov/pubmed/19910942 

 

(8) https://www.ncbi.nlm.nih.gov/pubmed/18716179 

 

(9) https://www.ncbi.nlm.nih.gov/pubmed/20439557 

 

The effect of a calorie controlled diet containing walnuts on substrate oxidation during 8-hours in a room calorimeter. - PubMed - NCBI  

www.ncbi.nlm.nih.gov 

J Am Coll Nutr. 2009 Oct;28(5):611-7. Research Support, Non-U.S. Gov't 

 

Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. - National Center for Biotechnology Information 

www.ncbi.nlm.nih.gov 

1. J Nutr. 2008 Sep;138(9):1741S-1745S. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. Mattes RD(1), Kris-Etherton PM, Foster GD. 

 

 

Walnut consumption increases satiation but has no effect on insulin resistance or the metabolic profile over a 4-day period. - PubMed - NCBI  

www.ncbi.nlm.nih.gov 

Obesity (Silver Spring). 2010 Jun;18(6):1176-82. doi: 10.1038/oby.2009.409. Epub 2009 Nov 12. Randomized Controlled Trial; Research Support, N.I.H., Extramural; Research Support, Non-U.S. Gov't 

 

Nuts for nuts? Daily serving may help control weight and benefit health -- ScienceDaily 

www.sciencedaily.com 

One study analyzed the influence of eating nuts and peanuts on long-term body weight in U.S. men and women. The other study examined whether eating Brazil nuts could increases a sense of fullness ... 

 
 
 

 

Prospective study of nut consumption, long-term weight change, and obesity risk in women. - PubMed - NCBI  

www.ncbi.nlm.nih.gov 

Am J Clin Nutr. 2009 Jun;89(6):1913-9. doi: 10.3945/ajcn.2008.27276. Epub 2009 Apr 29. Research Support, N.I.H., Extramural; Research Support, Non-U.S. Gov't 

 
 
 

Nut consumption and weight gain in a Mediterranean cohort: The SUN study. - National Center for Biotechnology Information 

www.ncbi.nlm.nih.gov 

1. Obesity (Silver Spring). 2007 Jan;15(1):107-16. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Bes-Rastrollo M(1), Sabaté J, Gómez-Gracia E, Alonso A, Martínez JA, Martínez-González MA. 

 

 

Changes in diet and lifestyle and long-term weight gain in women and men. - ncbi.nlm.nih.gov 

www.ncbi.nlm.nih.gov 

1. N Engl J Med. 2011 Jun 23;364(25):2392-404. doi: 10.1056/NEJMoa1014296. Changes in diet and lifestyle and long-term weight gain in women and men. 

 

Changes in diet and lifestyle and long-term weight gain in women and men. - ncbi.nlm.nih.gov 

www.ncbi.nlm.nih.gov 

1. N Engl J Med. 2011 Jun 23;364(25):2392-404. doi: 10.1056/NEJMoa1014296. Changes in diet and lifestyle and long-term weight gain in women and men. 

 

Cross-sectional association of nut intake with adiposity in a Mediterranean population. - National Center for Biotechnology Information 

www.ncbi.nlm.nih.gov 

1. Nutr Metab Cardiovasc Dis. 2011 Jul;21(7):518-25. doi: 10.1016/j.numecd.2009.11.010. Epub 2010 Mar 9. Cross-sectional association of nut intake with adiposity in a Mediterranean population. 

Everyone knows... the more high calorie fatty foods we eat, like sour cream, the more weight we gain, right? Wrong! That is, if you're eating our Vanishing Calories Vegan Sour Cream. We recommend a dollop of our sour cream as a delicious accompaniment to our borscht. It can also be used to make our terrific ranch salad dressing (recipe below*) Find out how something so rich and creamy and full of calories doesn't have to make you gain weight!

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