The body of evidence about nuts and health continues to grow. These local and international research papers, published around October 2024, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials. (Nishi et al, 2024).
This research considered the findings of 113 previously-published randomised controlled trials, involving 8,060 adults, to assess the effect on blood lipids of consuming (a median of) 45.5g/day of nuts, compared to control (no nuts). Nut consumption resulted in moderate reductions in total cholesterol (TC) (mean difference, -0.14 mmol/L), and LDL-cholesterol (-0.12 mmol/L), with small reductions in triglycerides (-0.05 mmol/L), TC:HDL-cholesterol (-0.11), LDL-cholesterol:HDL-cholesterol (-0.19), and apolipoprotein B (-0.04 g/L). There was no significant impact on HDL-cholesterol or other measures.

Effect of nuts combined with energy restriction on the obesity treatment: A systematic review and meta-analysis of randomized controlled trials. (Vilela et al, 2024).
Sixteen randomised controlled trials were included in this systematic review and 10 articles in the meta-analysis. It found that including nuts (28 to 84g/day, for between four to 72 months) in energy-restricted diets (-250 to 1,000kcal/day) did not affect weight loss, BMI, waist and hip circumferences, and body composition measures (including fat mass and lean mass) in adults with overweight or obesity. Nut consumption did not impact traditional cardiometabolic risk markers either. The research contributes to growing evidence that nuts can be part of an energy-restricted diet for weight management.

Nut consumption is associated with a lower risk of all-cause dementia in adults: A community-based cohort study from the UK Biobank. (Bizzozero-Peroni et al, 2024).
This UK-based study analysed data from 50,386 participants, with an average (mean) age of 56.5 years, and without dementia, at the start of the study. They were tracked across seven years. All-cause dementia (Alzheimer’s disease, frontotemporal dementia, or vascular dementia) was assessed at baseline and at follow-up, and a 24-hour dietary questionnaire at baseline was used to measure nut consumption. Daily nut consumption was linked with a 12% lower risk of all-cause dementia (hazard ratio = 0.88), compared with not eating nuts. And nut consumption of up to one 30g handful a day, and consumption of unsalted nuts, offered the greatest benefits.

Association between nut consumption and mortality risk: A 20-year cohort study in Korea with a stratified analysis by health-related variables. (Shin et al, 2024).
In this study, 114,140 Korean adults (aged 40-79 years), from the Korean Genome and Epidemiology Study, were tracked over an average (mean) of 12.3 years. Baseline nut (peanuts, almonds, and pine nuts) consumption was assessed. Among the findings, those who consumed 2 or more (15g) servings/week of nuts had a 12% lower risk of all-cause mortality (hazard ratio = 0.877), than those who did not eat nuts. Nut consumption showed a non-linear dose-response relationship with CVD mortality, but had no association with cancer mortality. The researchers say incorporating nuts into the diet should be encouraged for long-term health of Korean adults.

A whole plant-foods diet in the prevention and treatment of overweight and obesity: From empirical evidence to potential mechanisms. (Fernández-Fígares Jiménez et al, 2024).
This review assessed observational and clinical studies to determine the effect of a whole plant-foods diet on overweight and obesity. It suggests that this type of diet is more advantageous than other dietary approaches for the prevention and treatment of excess adiposity. Among the findings, replacing animal foods (e.g., meat, poultry, dairy, fish, seafood, eggs, and derivatives) and non–whole plant foods (e.g., refined grains, sugar-sweetened beverages) with whole plant foods (e.g., fruits, vegetables, whole grains, nuts, seeds, legumes) was consistently associated with lower risk of chronic diseases and mortality.

Adherence to the Mediterranean diet and changes in body mass index. (Homs et al, 2024).
This longitudinal study investigated the association between adherence to the Mediterranean diet (MedDiet) and changes in standardized body mass index (zBMI), in 1,389 children. Weight, height, and adherence to the MedDiet were measured at baseline, and after 15 months. Consuming vegetables, nuts, and yoghurt/cheese, according to the recommendations, reduces the likelihood of having a high increase in zBMI after 15 months of follow-up. The authors concluded that the MedDiet was positively associated with changes in zBMI, however the effect size was small.

Association between plant and animal protein and biological aging: Findings from the UK Biobank. (Xu et al, 2024).
This study, of data relating to 79,294 UK-based participants, explored the link between plant protein, animal protein and biological aging, as measured by four different ageing indices. Overall, it found higher plant protein intake (and particularly plant protein from whole grains and nuts) to be inversely associated with biological aging. And substituting 5% of energy intake from animal protein with plant protein, replacing red meat or poultry with whole grains, and replacing red or processed meat with nuts, were negatively associated with three ageing indices, and positively linked with the fourth – longer telomere length.

Brazil Nut (Bertholletia excelsa H.B.K.) consumption in energy-restricted intervention decreases pro-inflammatory markers and intestinal permeability of women with overweight/obesity: A controlled trial (Brazilian Nuts Study). (Silveira et al, 2024).
This 8-week trial involved 56 women, aged 20-55 years, with overweight and obesity, and at least one cardiometabolic risk factor. Participants were allocated into 2 groups – a nut free control group, and a ‘nut group’, that ate 8g/day of Brazil nuts. Both groups followed an energy-restricted diet (−500 kcal/day). The BN group had lower values of C-reactive protein, tumour necrosis factor, interleukin (IL)1-β, IL-8, percentage lactulose excretion, and LM ratio (a measure of intestinal permeability). This suggests that adding Brazil nuts to energy-restricted diets can significantly reduce inflammation and enhance gut health in women.  

Effects of mixed nuts as part of a Brazilian Cardioprotective diet on LDL-cholesterol in adult patients after myocardial infarction: A multicenter randomized controlled clinical trial. (Bersch-Ferreira et al, 2024).
This 16-week trial, in adults with a recent myocardial infarction, assessed the impact of a cardioprotective diet, with and without 30g/day supplemented mixed nuts (10g peanuts, 10g cashews and 10g Brazil nuts). After 16 weeks, both study groups improved their overall diet quality. LDL-cholesterol concentrations did not significantly differ between the two groups at the end of the study. Further research is needed to understand at what stage of ischaemic heart disease the addition of nuts may affect cardiometabolic markers, or if more aggressive nutritional interventions are needed to support patient care.

Emerging EAT-Lancet planetary health diet is associated with major cardiovascular diseases and all-cause mortality: A global systematic review and meta-analysis. (Liu et al, 2024).
This review included 28 publications (with a combined total of more than 2.2 million participants), of case-control and cohorts which looked at the link between the EAT-Lancet Planetary Health Diet and health outcomes. It found adhering to the EAT-Lancet diet was significantly associated with reduced odds of diabetes, CVD (mortality), cancer (mortality) and all-cause mortality. The researchers say their findings are clinically important, and highlight the beneficial effects of the EAT-Lancet diet on various health outcomes.