Nuts can aid in weight loss efforts, research shows

Nuts, often enjoyed as a topping on morning cereal or as a mid-afternoon nibble, may play a pivotal role in effective weight management strategies, according to new research findings.

A study conducted by the University of South Australia has found that nuts can be a beneficial component of calorie-restricted diets aimed at weight loss. The research, which synthesised data from seven randomised controlled trials, assessed the impact of nut inclusion on weight loss and glycemic control within energy-restricted (ER) diets. The findings indicated that including nuts did not negatively affect weight loss outcomes; on the contrary, it may enhance them.

The analysis revealed that in four out of the seven studies, participants who incorporated between 42 to 84 grams of nuts daily into their ER diets experienced significantly greater weight loss—ranging from an additional 1.4 to 7.4 kilograms—compared to those on similar diets without nuts. This weight loss benefit is thought to stem from nuts’ ability to effectively suppress appetite.

In instances where no discernible difference in weight loss was observed between nut-enriched and nut-free diets, the quantity of nuts included in the diets was generally lower.

This research arrives amidst concerning statistics from the Australian Bureau of Statistics, which indicate that 67% of Australian adults are either overweight or obese. Thus, the study’s insights are particularly timely and relevant.

Professor Alison Coates from UniSA highlighted the nutritional value of nuts, advocating for their inclusion in weight-loss diets. “Many people shun nuts in their diet due to the misconception that their high energy and fat content contribute to weight gain,” Professor Coates explained. However, she clarified that nuts are abundant in healthy unsaturated fats, plant proteins, and dietary fibre, all of which aid in promoting fullness and reducing overeating. She also noted nuts’ association with improved cardiovascular health, better gut health, and enhanced cognitive function.

Despite these benefits, it appears that nut consumption among Australians is less than ideal, with 60% of the population reporting they do not consume any nuts at all.

Professor Coates reassured that, contrary to common fears, nuts do not promote weight gain. “If concerns about weight gain have been deterring people from consuming nuts, they need not worry. Nuts do not lead to weight gain and seem to actually support weight loss efforts,” she asserted.

Dr Sharayah Carter, a co-author of the study, also celebrated the findings. She emphasised the unique flavour and texture profile of nuts, which make them an integral part of many diets, and highlighted their convenience as a healthy snack option. “For those who enjoy nuts, it is heartening to know that they can contribute to achieving weight-loss objectives while also enhancing overall health,” Dr Carter said. She added that health professionals should feel confident in recommending nuts as part of a healthy diet, with no adverse effects on weight management.

This study underscores the role of nuts as a beneficial addition to weight loss diets, helping to debunk myths about their dietary impact while promoting their numerous health advantages.