A new Australian study has found including nuts in calorie-controlled weight loss diets does not hinder weight loss – and may instead have the opposite effect (1).

The scoping review analysed the findings of seven randomised controlled trials assessing changes in weight and glycaemic control in energy-restrictive diets with, and without, nuts.

The trials ranged from 4-52 weeks and involved 676 adults (aged 18-79 years), with overweight or obesity.

All studies found that energy restriction (ER) – achieved by either prescribing a set energy target, or reducing energy intake by 1,000-4,200 kJ from daily energy requirements – resulted in significant weight loss over time.

None of the seven studies found an adverse effect to weight loss, when nuts were included as part of the ER diet.  

Instead, in around half the studies (four out of seven), people who ate nuts (42-84g/day) as part of their ER diets achieved significantly more weight loss, compared to those on ER diets without nuts.

In these four studies, weight loss from the ‘nut-enriched’ ER diets ranged from -2.6 to -19.5kg (or -3 to -18% weight loss), which equated to around -0.1 to -0.2kg each week.

The three studies that found no difference in weight loss between the ‘nut-enriched’ and ‘nut-free’ ER diets typically included less nuts.

This suggests that a greater quantity of nuts in the diet may better boost satiety, contributing to greater weight loss, say the study authors.

Did you know? Including nutrient-rich foods, like nuts, in ER diets makes it easier to meet nutrient targets (1). Nuts contain a wide range of health-promoting nutrients, including protein, fibre, unsaturated fats, B-group vitamins, and magnesium.

The University of South Australia researchers found limited evidence to support extra benefits of nuts for body composition measures (such as fat-free mass) or glycaemic control, within the context of ER diets.  

Did you know? The average nut consumption in Australian adults is just 4.6g/day (2). Sixty per cent of adults don’t eat any nuts at all, and only 2% meet the target of 30g (a handful) of nuts a day.

The bottom line:

One of the barriers to getting more Australians eating enough nuts is the myth that nuts contribute to weight gain.

This new study adds to the large body of evidence which shows that regular nut consumption does not adversely affect weight. And specifically, it suggests that nuts do not limit the effectiveness of calorie-controlled diets for weight loss.

Nuts are a nutrient-rich snack that can help achieve recommended intakes of essential nutrients during energy restriction, so should be included in energy-restricted weight loss diets (1).