Nutfruit Blog

Inspiring you to add nuts and dried fruits into your diet

28 October, 2021 Lifestyle

Will Eating Nuts Make You Gain Weight?

Will Eating Nuts Make You Gain Weight?

Nuts often get lumped into the “bad” food category. The perception is that as nuts are high in fat and are energy-dense foods, that makes them bad for you and leads to weight gain. However, this is not the case. Yes, nuts are energy-dense foods and yes, they are high in fat (mainly healthy fats) we are not denying that but, when eaten as part of a healthy diet and the recommended daily allowance is consumed, it has been proven that nuts do not lead to weight gain. And, apart from this, nuts also have many other additional benefits for your health.

Nuts and Weight Gain

As we mentioned nuts are energy-dense foods so for those who are worried let’s start with some facts. A recent study published in Obesity Reviews, the highest-ranked journal in the field of obesity, explored just how nut consumption is related to weight management.

Researchers gathered data from past randomized controlled trials and a meta-analysis of prospective cohort trials, a study that follows a group of similar individuals of a period of time and monitors health indicators. After extensive analysis, the authors concluded that the current evidence shows that nut consumption of the recommended 30-45 grams per day is not associated with increased adiposity measures and therefore the concern that nut intake will lead to weight gain is unjustified [1].

Another study also concluded that replacing less healthy food with nuts as part of a healthy dietary pattern may help mitigate the gradual weight gain common during adulthood, and beneficially contribute to the prevention of obesity[2].

And, to convince you even further, it has also been said that snacking on nuts could increase satiety, basically meaning the feeling of fullness and therefore potentially reducing how much you eat that day[3].

So, there you have the science. Like we said at the beginning, nuts, do deliver calories but when eaten as part of a healthy lifestyle, not salted or sweetened, and in keeping with the recommended daily allowance (28 g/1 oz), there is no reason to fear eating nuts due to weight gain.

More Reasons to Add Nuts into your Diet

As well as this, adding nuts into your diet can provide you with a range of other health benefits. So, let us leave you with 5 more reasons to add nuts to your daily diet:
  • Many nuts contain antioxidants known as polyphenols, which may protect your cells from oxidative stress i.e., aging.
  • Nuts are a great source of dietary fiber that feeds the gut microbiome which may lead to a positive impact on digestive health.
  • Nuts have been associated with better cardiovascular health.
  • Nuts are a good source of plant-based protein.
  • Higher nut consumption has been linked to better cognitive function in the elderly.
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