Nuts can help you LOSE weight
Lots of people avoid nuts, because they’re told that they’re fattening. Yes, relatively speaking, nuts are high in fat, and fat contains more calories per gram (nine) than protein or sugar (four calories), even more than alcohol (seven calories). But a review of studies of large populations most often found that adults who eat nuts weigh less than nut avoiders. And children who ate peanuts usually had a lower body mass index than those who did not.
Still not convinced? Well, bear in mind also that participants in studies that included nuts in a weight-loss regimen lost more weight and ended up with a smaller waist and less body fat than participants who did not eat nuts.
In the conventional wisdom, a dieter’s best friends are watery foods like celery and carrot sticks. So how do nuts help people to lose weight?
1. Nuts replace less nutritious high-calorie snacks, like crisps, biscuits, bars, sweets etc.
What lots of people do is throw themselves into a crash diet of celery sticks and carrot batons. It never lasts, and before long they’re back to crisps, biscuit and chocolate. Nuts on the other hand make a great sustainable alternative to junk, allowing you to move away from it and stay away from it.
2. Nuts help fill you up, and so nut eaters snack less often
Even a small amount of nuts can fill you up, while the fat, fibre and protein in nuts suppresses hunger between meals. So nuts eaters may need to snack less often, than those snacking on other stuff. Eating a few nuts does a much better job of filling you up than high-gi snacks, which keeps you away from the snack machine later in the afternoon. According to one of the leading nutrition scientists in the US, Dr. Richard Mattes of Purdue:
“They’re high in protein, and protein is satiating. They’re high in fiber, and fiber is satiating. They’re rich in unsaturated fats, and there is some literature that suggests that has satiety value. They’re crunchy, and that would suggest just the mechanical aspect of chewing generates a satiety signal.”
In fact, a 2013 study in The British Journal of Nutrition reported that consuming peanut butter or peanuts for breakfast helps to control hunger, stabilizing blood sugar and reducing the desire to eat for up to 8 to 12 hours.
3. Not all the calories in nuts are absorbed by the body.
Nuts are also resistant to digestion, thanks to the tough walls of their cells. As much as one-fifth of the fat in nuts never gets absorbed by the body.
Still worried about the fat content in nuts? Well, bear in mind that on average 62% of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol. In fact, nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque and prevent abnormal heart rhythms.
Want to include more nuts in your diet? Well, we make that very easy – check out our range of trail mixes, nut butters and porridge toppers.