Nuts in the diet: Which types help you lose weight?

A study published in the journal Atherosclerosis found that participants on a Mediterranean diet supplemented with nuts showed a mean reduction in waist circumference of 5 cm. This is surprising, given nuts are often seen as high in calories.

Throughout my years in fitness and weight management, I've witnessed firsthand the confusion surrounding nuts and their role in dieting. 

Nuts are full of fibre and healthy fats, which help with weight management. They make you feel full, preventing overeating. Eating nuts regularly doesn't lead to weight gain and might even help you lose weight. 

Nuts like almonds, walnuts, and pistachios are packed with nutrients. Almonds and walnuts have lots of fibre, which is good for you. Eating almonds can help you lose an extra pound compared to a high-carb diet. Also, eating walnuts twice a week can lower your risk of type 2 diabetes by 15–21%.

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Key takeaways

• Nuts are rich in essential nutrients like vitamins, minerals, protein, and omega-3 fatty acids.
• Almonds and walnuts provide a substantial amount of fibre per ounce, aiding in satiety.
• Incorporating nuts into a Mediterranean diet can lead to an approximate loss of 2 inches of waist fat.
• Regular consumption of nuts isn't linked to weight gain; it may facilitate weight loss.
• Eating two servings of nuts weekly can lower the risk of developing type 2 diabetes.

The nutritional benefits of nuts

Nuts are packed with vitamins, minerals, and healthy fats. They help with weight management, heart health, and fight chronic diseases. This includes type 2 diabetes and metabolic syndrome.

Packed with nutrients and antioxidants

Nuts are full of essential nutrients and antioxidants. They have vitamins like vitamin E and minerals like magnesium and calcium. Antioxidants in nuts, like almonds and hazelnuts, fight inflammation and protect against oxidative stress.

Eating a variety of nuts gives you a mix of these good compounds. A scientific review published in Nutrients Journal in 2023 shows eating 28 grams of mixed nuts daily can lower bad cholesterol. This can make your heart healthier and reduce heart disease risk by up to 27%.

Healthy fats and calorie content

Nuts have a lot of fat and calories. But most of this fat is unsaturated, which is good for your heart. For example, walnuts have a lot of omega-3 fatty acids, which is great for artery health.

A 30g serving of nuts has about 180 to 225 kcal. This can help you feel full longer, which helps with weight management.

A 30g serving of mixed nuts has 14.7g of fat. This includes 8.2g of mono-unsaturated fat and 3.5g of poly-unsaturated fat. They are a healthy choice when eaten in moderation. 

Rich in protein and fibre

Nuts are also high in protein and fibre. Almonds and cashews are great for plant-based diets. A 30g serving of mixed nuts has about 7.1g of protein.

The fibre in nuts helps you feel full longer. This is important for managing hunger and weight. Peanuts and pistachios are good snacks because they have fewer calories. Fibre also helps with digestion and keeps your gut healthy.

In conclusion, nuts are great for your health. They improve heart health and help you eat a balanced diet. With their nutrient-rich profile, nuts are a valuable part of any diet. For more information, look at trusted nutritional sources and research.

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The best nuts for weight loss

Nuts are often seen as high in calories, but research shows they're good for weight management. Eating nuts regularly can help prevent weight gain. They keep you full and provide important nutrients. Knowing the best nut varieties for diet is key for those trying to lose weight.

Walnuts: The omega-3 powerhouse

Walnuts are full of nutrients, with 183 calories and 18 grams of fat in one ounce. They're rich in omega-3 fatty acids, which are good for the heart and keep you feeling full. Eating walnuts regularly can improve your health, making them a great choice for your diet.

Even though walnuts are high in fat, most of them are healthy. This is good for your overall health.

Almonds: The perfect crunch

Almonds are great for managing weight because they have fewer calories (161 per ounce) and lots of protein (6.01 grams) and fibre (3.54 grams). A study from the University of South Australia shows eating almonds can help reduce waist size and Body Mass Index (BMI). Their fibre helps you feel full, making them perfect for weight loss.

Click here to calculate your Body Mass Index (BMI)

Pistachios: The mindful snack

Pistachios have 156 calories and 12 grams of fat per ounce. They're good for mindful eating because you have to shell them. This can help you eat slower and consume fewer calories. Eating more pistachios can also lead to a smaller waist and better blood pressure. They're a great choice for weight loss.

Brazil nuts: The selenium boost

Brazil nuts have 184 calories and 19 grams of fat per ounce. They're a bit higher in calories but are packed with selenium. Selenium helps with metabolism, which is good for weight management.

These nuts also have plenty of protein and fibre. This makes you feel full and can help you eat fewer calories. Brazil nuts are great for supporting metabolic health while keeping calorie intake balanced.

How nuts help with weight loss

Adding nuts to your diet can help with weight loss. They are full of protein, fibre, and healthy fats. These nutrients make you feel full, helping control your appetite. Nuts for weight loss are great when eaten in the right amounts and as part of a balanced diet.

Suppressing appetite and increasing fullness

Nuts like almonds and pistachios are high in fibre and protein. This helps you feel full for longer. For example, almonds have 6 grams of protein and 3 grams of fibre per ounce. This can help you eat fewer calories, which is good for managing your weight.

Boosting fat and calorie-burning

Nuts also help increase your metabolic rate. A fast metabolism is key for burning fat and calories. This can lead to weight loss over time. Eating nuts regularly keeps your metabolism going all day. Their ability to boost fat burning makes them great for weight loss plans.

Reducing unabsorbed fat

A part of the fat in nuts isn't absorbed by the body. A review published in the journal Nutrients shows up to 20% of their calories might not be absorbed because of their fibre. This can help with digestion.

So, adding nut recipes for health to your meals could be good. Choosing whole nuts over processed ones helps with calorie control, which is good for weight management.

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Incorporating nuts into your diet

Adding nuts to your meals can make your diet much healthier. But, it's important to be careful because nuts are high in calories. By using nut recipes, you can make your meals tasty and nutritious.

Portion control is crucial

It's key to control how much nuts you eat. A good amount is a small handful (about 1.5 ounces) or two tablespoons of nut butter. Adults should aim for 4 to 6 servings of unsalted nuts each week. This way, you get the health benefits without eating too much.

Opt for unsalted and raw varieties

Choosing unsalted and raw nuts helps you avoid extra sodium. They also keep more of their natural fats and nutrients. This is because processed nuts often have added oils and salts.

Adding nuts to meals and snacks

Adding nuts to your meals can make them more interesting. Try adding them to yoghurt, salads, or smoothies. This way, you can make your meals more nutritious and enjoyable. Here are some ideas:

• Top your morning oatmeal with chopped almonds or walnuts for a crunchy twist.
• Sprinkle crushed pistachios on salads for a delightful texture boost.
• Add a tablespoon of nut butter to your smoothie for extra protein and creaminess.

By following these tips and trying out nut recipes, you can enjoy the benefits of nuts. You can keep your diet balanced and nutritious.

Health benefits of eating nuts

Eating nuts regularly is crucial for long-term health, helping with weight control and preventing chronic diseases. Studies show nuts are packed with nutrients. A systematic review published in Food & Nutrition Research found that eating more nuts can lower the risk of cardiovascular disease by 19% and coronary heart disease by 18%.

Adding nuts to your meals can boost heart health. Research published in the Archives of Internal Medicine showed men who ate nuts often had a 47% lower risk of sudden heart death. Women in the Nurses’ Health Study who ate nuts more than five times per week had a 35% lower risk of total coronary heart disease.

Nuts also help reduce the risk of type-2 diabetes. A research summary from the American Family Physician found eating nuts often can lower diabetes risk by 27%. Women who ate nuts five times a week had a 45% lower risk of diabetes. Nuts are full of healthy fats, proteins, and fibres, helping keep your metabolism and weight in check.

Why nuts are a perfect addition to your daily diet

Nuts are versatile, nutritious, and delicious, making them a valuable addition to any balanced diet. With a rich nutritional profile including fibre, healthy fats, protein, vitamins, and minerals, they offer a convenient way to enhance your meals and snacks.

Although nuts are naturally high in calories, incorporating them into your diet with mindful portion control and opting for unsalted, raw varieties can help you maintain a balanced and satisfying eating routine.

Whether sprinkled over salads, mixed into smoothies or enjoyed on their own as a snack, nuts provide both flavour and essential nutrients that make healthy eating enjoyable and accessible.

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Frequently asked questions