Nuts are loved by many for their moreish taste, snacking convenience, and their added crunch at mealtimes. As fads come and go in the health and wellness world, nuts have unfortunately become the "bad guys", with some people aligning nuts with weight gain. I am here to debunk this misconception.
Yes, eating salted or roasted nuts can be higher in calories (added oils), add unnecessary sodium to your diet and speed up the loss of their nutrient value via processing (1). The solution to this is to simply opt for the raw form, nut butter or nuts in food such as Greenback's protein bars. As most nutritionists will agree - enjoy in moderation.
Note: Moderation is not counting or weighing (unless you are on a specific professionally guided plan). It means on every other day, stick to a handful, and don't eat the whole bag in one sitting. It is okay to have leftovers for the next day!
Here is a list of reasons why nuts can be beneficial for weight loss:
- Satiety: This refers to feeling full enough to end your meal or the influence on the size of a meal. Nuts are high in protein, fibre and healthy fats which means satiety can be reached quickly, allowing you to enjoy smaller meals and not overeat (appetite control). You now have the power to say no to less healthy foods and feed your body with enough energy to power you through the day (1)!
- Nutrient Dense: Nuts are full of essential nutrients including protein, healthy unsaturated fats, fibres, vitamins E & K, and the minerals magnesium and zinc. This nutrient density means that even small portions can provide significant nutritional benefits (especially in calorie-restrictive diets) and increase satiety (2).
- Healthy Fats: Nuts contain unsaturated fats, which studies show can improve heart health, reduce cholesterol, improve gut health, and improve brain cell function and are neuroprotective (2). These fats are more satisfying than carbohydrates, helping you feel full for longer (1).
- Thermogenic Effect: Studies suggest the body uses more energy to digest nuts as their shell and protein content is less biodegradable in the gut. This effect means your body burns more calories digesting nuts and as this process is lengthy the longer satiety lasts (3).
- Portion Control: Studies show diets considered for weight loss such as energy-restrictive diets benefit from nut incorporation as small portions are considered more satisfying to avoid overconsumption (3).
- Low Glycemic Index: This means nuts cause a slower and gradual rise in blood sugar levels. This helps maintain steady energy levels, improves insulin sensitivity, and can reduce cravings for sugary or high-carbohydrate foods (supporting weight loss) (3).
Equipped with this knowledge of the nutritional value of nuts and their assistance with weight loss/management, how will you incorporate them into your daily food intake?
My go-to is the Greenback plant-based protein bar range and my favourite flavour is the Layered Choc Raspberry Protein Bar.
References
(1). Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jul;100 Suppl 1(1):408S-11S. doi: 10.3945/ajcn.113.071332. Epub 2014 Jun 4. PMID: 24898229; PMCID: PMC4144111.
(2). Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E, Anjos R, Ferreira-Cardoso J, Oliveira I, Vilela A, Cosme F. Composition of Nuts and Their Potential Health Benefits-An Overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569.
(3). Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr. 2010;19(1):137-41. PMID: 20199999.
