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Nuts and Weight Management

Overview

Nuts and weight management How do nuts help manage weight? How much and how often? Try the following to enjoy nuts as part of your healthy eating plan: References

Nuts and weight management

Since nuts are energy-dense and contain heart-healthy fats, many believe they lead to weight gain. However, decades of research prove otherwise. Nuts are actually associated with a lower risk of being overweight or obese, and regular consumption has been shown to reduce body weight, BMI, and waist size.

Research on various tree nuts confirms that all types have a positive impact on weight, so feel free to enjoy a variety every day!

How do nuts help manage weight?

Satiety and reduced appetite

The plant-based protein and fiber in nuts help curb hunger and reduce appetite [10, 11]. The healthy fats in nuts also trigger the release of satiety hormones, cholecystokinin (CCK) and peptide YY (PYY), in the gut, signaling when you’re full.

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Increased resting energy rate

After eating nuts, the body’s metabolism boosts by up to 10%, helping to burn off kilojoules.

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Not all nut kilojoules are absorbed

The fibrous cell walls in nuts can prevent the absorption of up to 26% of the kilojoules, which are instead excreted from the body.

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Spontaneous dietary adjustments

Research suggests that eating nuts can lead to reduced energy intake at subsequent meals. In fact, studies have shown that people who eat nuts often consume significantly fewer kilojoules—up to the same amount as the energy provided by the nuts—at their next meal. This effect is likely due to the protein, fiber, and healthy fats found in nuts.

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How much and how often?

A serving of nuts is 30g, or roughly one handful. It's recommended to aim for a handful of nuts each day, but you can certainly eat more. Research suggests that consuming around two handfuls (60g) daily can help lower cholesterol, and up to 120g a day can be eaten without leading to weight gain.