Many people avoid nuts because of their high fat content, thinking that eating nuts will make them gain weight or make it harder to lose weight. But according to a five-year study, people who frequently eat nuts are actually less likely to become overweight or obese.

These findings came to light after a pair of researchers looked at the diet and weight of more than 373,000 people between the ages of 25 and 70 from 10 European countries.

In the study, the researchers found that the participants gained a mean average of 2.1 kilograms. However, people who ate the most nuts had less weight gain than those who ate the fewest nuts. They also had a five percent lower risk of becoming overweight or obese.

According to the researchers, their findings confirm that nuts do not cause obesity. As such, people should enjoy nuts more often. They also suggested replacing animal products with nuts.

Eating tree nuts tied to lowered obesity risk

In an earlier study, the researchers examined the link between nut consumption and obesity. They found that people who ate the most tree nuts – such as almonds, Brazil nuts and walnuts – were up to 46 percent less likely to become obese than those who ate the fewest tree nuts.

People who ate the most tree nuts were also less likely to have metabolic syndrome. Metabolic syndrome refers to a cluster of conditions that occur together, increasing your risk for heart disease and diabetes. Those conditions include high blood pressure, high blood sugar and excess fat around the waist.

The researchers believe that nuts are able to positively impact weight because of their high unsaturated fat content. Unsaturated fats are considered beneficial fats because they can help lower cholesterol levels, stabilize heart rhythm and reduce inflammation. Nuts are also rich in protein, which may cause people to feel full for longer and eat less unhealthy foods.

Meanwhile, another study found that people who ate the most nuts were less likely to die over a 24-year period than people who ate the fewest ones.

Overall, these studies suggest that nuts make a great addition to a balanced diet, especially if you want to avoid unhealthy weight gain in the long run.

How to incorporate nuts into a well-balanced diet

Nuts are often consumed on their own because of how convenient they are. Take note, however, that this could lead to mindless eating. Remember: Nuts are still very high in calories, so they should be consumed in moderation and as part of a well-balanced diet.

You can avoid mindless eating by pre-portioning nuts into small bags for a tasty yet healthy snack you can take wherever you go. Choosing nuts with shells, such as pistachios and walnuts, is also a great way to control your snacking because these nuts take time to crack open.

Aside from just eating nuts on their own, here are other ways to add nuts to your diet:

• Add nuts to steamed vegetables – For a quick yet tasty side dish, add some chopped nuts to steamed vegetables. Season to taste with salt and pepper.
• Add nuts to your breakfast – Add sliced or chopped nuts to your cereal or oatmeal.
• Swap bread crumbs for crushed nuts – For gluten-free breading, grind some nuts in a food processor until you have something that looks like dense or chunky flour. Use that to coat fish, poultry or beef before cooking.
• Top salads with nuts – Add flavor and texture to any salad with chopped nuts.
• Add nuts to stir-fry dishes – Add cashews to your stir-fry for an Asian-inspired dish.
• Use nuts in desserts – Hazelnuts add a delicious flavor and aroma to homemade desserts.
• Make your own nut butter – Soak a handful of nuts in water for six to eight hours, then grind them to a paste using a food processor. Season to taste with salt and pepper for a delicious spread.
• Make your own trail mix – Mix your favorite nuts with some dried fruits and cacao nibs to make your own healthy trail mix.

Contrary to popular belief, nuts won’t make you gain weight when enjoyed in moderation and as part of a well-balanced diet. Incorporate nuts into your dishes and snacks if you haven’t already.

Sources:

DailyMail.co.uk

Reuters.com

FruitsAndVeggies.org