As nuts are an energy-dense food, due to the heart-healthy fats they contain, there’s a widespread perception that eating them will cause weight gain.

But decades of research shows this is not true. Nuts are actually linked with a decreased risk of being overweight or obese, and regularly eating nuts reduces body weight, body mass index (BMI) and waist circumference (1,2).

Studies have looked at many different types of nuts. The take out? Enjoy a variety of nuts – and most importantly, aim for a 30g healthy handful every day!

A handful of nuts each day, as part of a healthy diet, supports good health, and does not adversely affect body weight.

How do nuts help manage weight?

• The protein and fibre in nuts helps to satisfy hunger and reduce appetite. Plus, healthy fats release satiety hormones in the digestive system to tell you when you’re full.
• The fibrous cell walls in nuts stop our bodies absorbing up to 26% of the kilojoules in nuts. This energy (in the form of dietary fat) is instead excreted naturally in stools.
• Nuts lower the glycaemic load of a meal. When eaten with carbohydrate-containing foods, nuts slow the digestion of a meal, resulting in a slower rise in blood glucose levels. This helps to make you feel fuller for longer.
• Insulin influences fat storage, and insulin resistance can lead to weight gain. The healthy fats in nuts reduce insulin levels and improve insulin sensitivity.

What’s more, research shows people are more likely to stick to their weight loss plan if it includes nuts.

So if you’re trying to manage your weight, or keep the scales where they are, make sure you eat a healthy handful of nuts every day.