Recent research suggests that nuts may be more than just a nutritious snack; they could play a significant role in supporting weight loss goals. A review published in Nutrition Research Reviews in February 2024 highlights that incorporating nuts into a calorie-restricted diet can enhance weight loss efforts.
Dr. Alison Coates, PhD, Dean of Research at the University of South Australia, emphasizes that nuts—despite their high calorie and fat content—can be an effective component of an energy-restricted diet. “Our review indicates that nuts can be part of weight loss diets without compromising effectiveness and may even improve outcomes,” Coates told Health.
Historically, nuts were thought to contribute to weight gain due to their high fat content. However, experts like Bonnie Taub-Dix, RDN, author of Read It Before You Eat It, argue that these concerns stem from outdated beliefs about fats. Taub-Dix explains that eliminating fats led many to substitute them with sugar-laden, fat-free products, which ultimately did not support weight management.
Recent research has shifted focus towards recognizing the benefits of certain fats. For instance, the monounsaturated fats found in almonds can lower LDL cholesterol and stabilize blood sugar levels, contributing positively to cardiovascular health and diabetes management. The American Heart Association and the American Diabetes Association now advocate for moderate consumption of these healthy fats.
Moreover, a 2018 study by the U.S. Department of Agriculture’s Agricultural Research Service revealed that the actual caloric value of nuts might be lower than the number stated on nutrition labels. This discrepancy could explain why nut consumers often do not experience significant weight gain despite the high caloric density of these foods.
The 2024 review examined seven studies involving energy-restricted diets and found that incorporating nuts led to greater weight loss in four of the trials. Participants who consumed almonds, peanuts, pistachios, and walnuts lost between 3 to 16.3 pounds more than those on calorie-restricted diets without nuts.
However, the review’s authors caution that it is not yet clear which type of nut is most beneficial for weight loss. The studies varied in the type and amount of nuts consumed, and more research is needed to determine if some nuts are more effective than others.
Nuts offer several benefits that may support weight loss. They are high in protein and fiber, both of which help to increase satiety and manage hunger. Additionally, the unsaturated fats in nuts can boost fat oxidation and metabolic rate, leading to increased energy expenditure.
To incorporate more nuts into your diet, consider these practical tips:
- Add nuts to cereal or salads.
- Enjoy a handful as a snack.
- Use them to enhance the flavor of fish, poultry, or vegetable dishes.
- Include nuts in baked goods or substitute nut flours for wheat flour.
Be mindful of portion sizes, as even beneficial foods can lead to weight gain if consumed in excess. A serving size of nuts is approximately one ounce, which provides around 5 grams of plant protein.
As research continues to evolve, nuts might prove to be a valuable ally in achieving and maintaining weight loss goals.
