As a weight loss coach, one of the most common misconceptions I hear from my clients is that they should avoid eating nuts if they want to lose weight. However, the truth is that nuts can actually be an excellent addition to a weight loss diet. In this article, I’ll explain why nuts do not lead to weight gain and why they can even help with weight loss.
What are Nuts?
Before we dive into the benefits of nuts, let’s first define what we mean by “nuts.” Nuts are a type of fruit with a hard shell and a seed inside. Some common examples of nuts include almonds, walnuts, pecans, and cashews. While peanuts are often thought of as nuts, they are actually a type of legume.
The Nutrient Content of Nuts
Nuts are often considered to be high in fat and calories, but they are also packed with nutrients that are important for overall health. For example, nuts are a good source of protein, fiber, healthy fats, and a variety of vitamins and minerals. Here’s a breakdown of the nutrient content of a 1-ounce (28-gram) serving of some common nuts:
- Almonds: 6 grams of protein, 14 grams of fat (9 of which are monounsaturated), 3.5 grams of fiber, and a variety of vitamins and minerals, including vitamin E, magnesium, and calcium.
- Walnuts: 4 grams of protein, 18 grams of fat (13 of which are polyunsaturated), 2 grams of fiber, and a variety of vitamins and minerals, including omega-3 fatty acids, vitamin E, and copper.
- Pecans: 3 grams of protein, 20 grams of fat (12 of which are monounsaturated), 3 grams of fiber, and a variety of vitamins and minerals, including thiamin, zinc, and magnesium.
- Cashews: 5 grams of protein, 12 grams of fat (8 of which are monounsaturated), 1 gram of fiber, and a variety of vitamins and minerals, including magnesium, copper, and iron.
The Role of Nuts in Weight Loss
Despite their calorie and fat content, studies have found that nuts can actually help with weight loss. One study published in the European Journal of Nutrition found that participants who ate nuts as part of a weight loss diet lost more weight and had a greater reduction in waist circumference compared to those who did not eat nuts. Another study published in the Journal of Nutrition found that participants who ate nuts as a snack had a lower risk of weight gain over a 5-year period compared to those who did not eat nuts.
There are several reasons why nuts can be helpful for weight loss. First, nuts are high in protein and fiber, both of which can help you feel fuller for longer and reduce cravings. Second, nuts are a good source of healthy fats, which can help improve cholesterol levels and reduce inflammation in the body. Finally, nuts are low in carbohydrates and have a low glycemic index, meaning they are less likely to cause spikes in blood sugar levels.
Choosing the Right Nuts for Weight Loss
While nuts are generally healthy, some types are better for weight loss than others. When choosing nuts, it’s important to look for those that are nutrient-dense and low in added sugars and unhealthy fats. Here are some examples of nuts that are great for weight loss:
- Almonds
- Pistachios
- Walnuts
- Cashews
- Brazil nuts
How to Incorporate Nuts into Your Weight Loss Plan
Now that you know the benefits of nuts for weight loss, you may be wondering how to incorporate them into your diet. Here are some tips:
- Use nuts as a snack: Instead of reaching for a bag of chips or a candy bar, snack on a handful of nuts.
- Add nuts to your meals: Sprinkle nuts on top of your salads, yogurt, oatmeal, or other dishes.
- Use nut butter as a spread: Replace butter or cream cheese on your toast or bagel with nut butter.
Contrary to popular belief, nuts do not lead to weight gain. Instead, they can be a helpful addition to a weight loss plan. Nuts are nutrient-dense, satiating, and can increase metabolism, making them an excellent snack or ingredient to include in meals. By choosing the right nuts and incorporating them into your diet, you can enjoy their many health benefits and support your weight loss goals.
Key points
- Nuts are high in healthy fats, protein, fiber, and other important nutrients.
- Nuts can aid weight loss by promoting feelings of fullness and increasing metabolism.
- People who eat nuts regularly tend to have a lower body weight and BMI than those who don’t.
- Nuts should be consumed in moderation as part of a healthy diet.
Frequently Asked Questions
Yes, nuts are high in calories, but research suggests that they can actually aid weight loss due to their high fiber and protein content, which promotes feelings of fullness.
While nuts are high in calories, research suggests that they don’t lead to weight gain when consumed in moderation as part of a healthy diet.
While all nuts can be part of a healthy diet, some nuts, such as almonds and pistachios, have been shown to have greater weight loss benefits than others.
- Sabaté, J. (2010). Nut consumption, vegetarian diets, ischemic heart disease risk, and all-cause mortality: evidence from epidemiologic studies. The American journal of clinical nutrition, 92(5), 1251S-1257S.
- Tan, S. Y., Dhillon, J., & Mattes, R. D. (2014). A review of the effects of nuts on appetite, food intake, metabolism, and body weight. The American journal of clinical nutrition, 100(Supplement_1), 412S-422S.
- Rock, C. L., Flatt, S. W., Barkai, H. S., & Pakiz, B. (2017). Prevention of weight gain after an intensive diet and physical activity intervention. American journal of preventive medicine, 53(3), 292-299.
About the author
Registered Dietitian Nutritionist (RDN) and nationally recognized nutrition expert. Betty's passion for nutrition and her ability to translate complex concepts into easy-to-understand advice has made her a sought-after expert in the field. Specializing in weight loss, Betty is dedicated to helping our readers make informed decisions on their health journey by providing reliable, evidence-based information.