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Although nuts are relatively high in energy, they actually reduce the risk of overweight. This is evident from a large-scale, five-year study on the relationship between nut consumption and weight change.
Nuts and Weight
Researchers from Loma Linda University and the International Agency for Research on Cancer (IARC) wanted to study the relationship between nuts and weight. It was clear that nuts contain a lot of energy (calories) and fats. However, it has also been previously demonstrated that they can offer many health benefits. Now, the researchers wanted to learn more about the influence on weight using a large research population.
For the study, data from the Investigation into Cancer and Nutrition study (EPIC) was used. The data of nearly 400,000 men and women between the ages of 25 and 70 who were selected for the study between 1992 and 2000 from ten different European countries were used.
The amount of nuts eaten (including peanuts) was determined based on questionnaires. The participants’ weight was self-reported at the beginning of their participation and five years later. Then, the extent to which a higher intake of nuts affected the likelihood of overweight was calculated as accurately as possible.
On average, participants gained 2.1 kilograms over the five years. However, those who ate the most nuts (highest quartile) remained virtually the same weight on average, they even lost a little weight (but only a little, averaging 0.07 kilograms). Moreover, these nut enthusiasts had a 5% lower chance of being overweight.
To me, this confirms that nuts are not an obesogenic food,
Dr. Joan Sabaté, Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University School of Public Health
Misleading Calorie Count in Nuts
You may have already known that nuts contain a lot of fats and therefore a lot of calories. However, as this large-scale study has shown, this does not make them fattening. Yes, nuts contain a lot of fats, but primarily the “good” unsaturated fats.
Previous research has also shown that not all of these fats are absorbed during digestion. This is not surprising when you consider that nuts are seeds designed for reproduction and therefore benefit from surviving a digestive system.
Peanuts, pistachios, and almonds all seem to provide fewer calories than the amount of fats, protein, carbohydrates, and fibers would suggest. In a 2015 study, it was found that the average person consuming almonds, which should be good for 170 kcal, only consumes 128 kcal. It is not clear why nuts such as almonds and pistachios effectively provide fewer calories. Strong cell walls could be one possible explanation.
“Fast Food of Nature”
Dr. Sabaté therefore calls nuts “fast food created by nature” because of their long list of health benefits. They provide energy, good fats, protein, vitamins, minerals, and phytochemicals (plant chemicals), including flavonoids and antioxidants.
Nuts would be particularly beneficial as a supplement in a vegan diet, but also if you just want to eat a little less meat and are looking for alternatives. Plant-based diets have become increasingly popular, but there is a risk of missing certain nutrients if you do not ensure a good balance. In particular, vitamin B12, calcium, zinc, and high-quality protein need extra attention.
Replacing dairy with soy is also popular but carries risks such as osteoporosis due to lack of calcium. Iodine deficiencies can also occur if dairy is no longer used.
Nuts are a good source of these nutrients that you would otherwise get from meat.
References
- Freisling, H., Noh, H., Slimani, N. et al. Eur J Nutr (2017).
- Walnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater Factors1,2,3
David J Baer*, Sarah K Gebauer, and Janet A Novotny. November 18, 2015, doi: 10.3945/jn.115.217372
