Why Nuts Do Not Lead To Weight Gain? Here Is What You Should Know

Learn more about ‘Why Nuts Do Not Lead To Weight Gain?’ Some individuals think that consuming nuts could result in weight gain because they contain a lot of calories. However, if you refrain from eating nuts because you are concerned about their high calorie content, it may be time to reconsider your approach.

In reality, a meta-analysis and systematic review of prior research on nut intake and weight status, which was published in Obesity Reviews, determined that the fear that eating nuts may cause weight gain is unfounded.

As a source of plant-based protein, fiber, monounsaturated and polyunsaturated fats, vitamins, minerals, and phytonutrients, nuts are a nutrient-dense food, according to Stephanie Nishi, PhD, a dietician and postdoctoral researcher who is one of the authors of the study on nuts and weight.

What you should know about nuts and weight gain as well as how they can be incorporated into a healthy eating plan is provided below.

What The Research Says

In the aforementioned meta-analysis, researchers examined earlier research on a variety of nuts, including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts, and peanuts, with outcomes such as obesity, body weight, body mass index (BMI), and waist circumference.

The results, according to Dr. Nishi, “demonstrated that nut intake was not connected with weight increase and is even associated with some lowered measures of adiposity.”

The results demonstrated that nut consumption was not linked to weight gain and may even be linked to some lowered adiposity measurements.

In their studies, researchers used 92 reports altogether. 569,910 participants from seven distinct prospective cohorts participated in six cohort trials. The remaining 86 research consisted of 5,873 people in randomized controlled trials (RCTs). According to Dr. Nishi, the researchers examined whether eating nuts might raise concerns about an increase in adiposity.

The results demonstrated that nut consumption was not linked to weight increase and was even linked to some lowered markers of adiposity, according to Dr. Nishi.

The findings also demonstrated that nuts did not increase other adiposity indicators (such as waist circumference or BMI) investigated in adults.

Dietitian Zach Cordell, MS, RDN, says, “I am delighted that this study was published because it reminds us to have the conversation about health instead of calories.”

He continues by saying that people frequently worry about gaining weight if they eat foods that are high in calories. Some of those worries about eating nuts are allayed by this study.

Health Benefits Of Nuts

Nuts are well known for being high in calories. This implies that every bite will have more calories than an equivalent serving of other foods, including grains, vegetables, or fruit. Unfortunately, this truth is accompanied by a myth—it is often believed that high-calorie nuts should be avoided since they will make you gain weight.

What is sometimes forgotten is that nuts are also included in dietary regimens that are advised to safeguard heart health, such as the DASH diet, Portfolio Diet, and Mediterranean diet.

According to Cordell, the health advantages extend beyond weight loss to include reducing inflammation, lowering the risk of cardiovascular disease, and aiding in the management of diabetes.

For almost all of his clients, Cordell has consistently recommended nuts as a food. The health advantages extend beyond weight loss to include reducing inflammation, lowering the risk of cardiovascular disease, and aiding in the management of diabetes.

Why Nuts Do Not Lead To Weight Gain?

Despite having a high fat and calorie content, nuts do not appear to increase the risk of obesity, according to the study. The researchers offer a few explanations on why. 1

For instance, compared to saturated fatty acids, unsaturated fatty acids in nuts are more easily oxidized and have a larger thermogenic effect, which results in less fat buildup. In addition to being satiating (making you feel full), nuts are also high in protein and fiber.

Additionally, due to the physical makeup of nuts, some of the calories are not fully metabolized. In actuality, up to 25% of the calories in nuts may be overstated.

The act of chewing to break down the physical structure of nuts may change appetite sensations, therefore this may also contribute to the satiating impact of nuts, claims Dr. Nishi.

Tips For Enjoying More Nuts In Your Diet

Although nut consumption has somewhat grown over the past ten years, levels have stayed considerably below recommended levels, and nuts are unquestionably not to blame for North America’s obesity epidemic. 4

According to Dr. Nishi, for the health benefits of nuts, an average daily intake of 28 to 45 grams (1 to 1 1/2 ounces) is advised. That few nuts are in a modest handful. 1

Although flavored, raw, roasted, or unsalted nuts can all be included in a balanced diet, Cordell advises avoiding nuts that are high in added sugars. If eating the nut seems like candy to you, you might not be getting all of its health benefits, he claims.

Dr. Nishi advises replacing fewer nutrient-dense snacks or foods (such cookies or chips) with almonds when adding them into a regular eating schedule.

Dr. Nishi advises adding nuts to salads, soups, pasta, or cereal if you already follow a relatively healthy eating regimen. He also proposes adding nuts to salads, soups, and pasta. Additionally, you can sauté them with veggies or combine a few with fruit for a portable snack.

Most experts concur that all nuts are wonderful choices, but it’s difficult to say which ones are the best. It makes sense to eat a range of nuts because each nut seems to offer a unique advantage. Almonds and pistachios, for example, are the highest in calcium, pecans are the richest in antioxidants, and so on.

Cashews have the most iron, while walnuts have the most omega-3 fats.