Eating nuts helps lose weight and maintain weight, study says

November 6, 2018

According to a preliminary study, walnuts, whether you add a handful a day to your regular diet or exchange them for your daily bag of chips and that you have nuts, can help you maintain your weight or lose weight. Although the nuts are calorie dense, the researchers sought to determine if they influence the long-term weight change in the research, which will be presented on November 10, 2018 during the 2018 scientific sessions of the American Heart Association. Chicago.

"For those who are interested in weight management or weight loss, the tendency is often to stay away from high-calorie foods," says first author of the study, Xiaoran Liu, PhD , research badociate at the Harvard School of Public Nutrition Department. Health in Boston.

Researchers examined the effects of adding nuts to participants' diets and swapping nuts for other snacks, including red meat, processed meat, French fries, desserts and French fries. In both cases, a serving of nuts was beneficial. Adding a daily serving (about 28 grams or a small handful) was badociated with a lower risk of weight gain or obesity. And replacing a food with a daily serving of nuts was badociated with less weight gain.

For their badysis, Dr. Liu and her colleagues followed three cohorts of separate studies: 25,394 men (follow-up study of health professionals), 53,541 women (nurses' health study) and 47,255 women ( study on the health of nurses II). The participants had no chronic illness and were not obese at the beginning of the study. To determine the amount of nuts consumed by the participants, the researchers used meal frequency questionnaires every four years in each established study group, which lasted an average of 26 years. The researchers found that the nuts were particularly effective, although it was worth noting that the California Walnut Commission had partially funded the study.

The study participants were mostly Caucasians, but Ms. Liu said she hoped the results would be consistent across populations, as the badociation between nut consumption and other effects on health is "fairly consistent" across populations in the United States and Europe.

Fiber in nuts may explain researchers' findings, as this nutrient is important for weight control, says Lori Chong, RD, of the Wexner Medical Center at Ohio State University in Columbus, who did not participate in this study. This could also be related to the blood sugar response to nuts, compared to other snacks. "Anything that stings blood sugar will sting insulin and promotes fat storage," says Chong. "If you taste something that does not cause this spike in blood sugar, it does not require insulin."

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Nuts can help maintain weight with weight loss

Maintaining your weight is just as important, if not more, than losing weight if you need it, say the experts. And, as the study suggests, nuts can help maintain weight.

"When people enter adulthood, over time, they gradually gain weight [about] 1 book a year [on average]Liu said. "These 10 extra pounds after about 15 years are badociated with health risks such as cancer and type 2 diabetes."

Preventing weight gain is a more effective strategy than trying to lose weight later, agrees Chong.

"Many people think that it is normal or expected to gain weight as one gets older, but that does not necessarily have to happen," says Chong. "We should simply focus on a good balance in our diet, move away from processed foods and exercise regularly."

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Nuts are high in calories but rich in nutrients

Liu notes that his team's results showed that calories are not the only marker of the nutritional impact of a food. Nuts contain a lot of healthy polyunsaturated fat and monounsaturated fats, which are good for the heart, especially when they replace saturated fats and unhealthy trans fats. The fiber in the nuts improves satiety and fullness and is beneficial for intestinal microbial diversity, says Liu. Intestinal bacteria could play a role in the immunity, weight, and risk of various diseases such as diabetes, heart disease, and inflammatory bowel disease, according to an April 2015 article published in the International Journal of Molecular Sciences.

In addition, nuts provide the three macronutrients (carbohydrates, proteins, fats) and are a good source of calcium, phytonutrients and other minerals that your body needs for optimal health.

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Brazil nuts can help you feel full, suggests a separate study

Other recent research supports nut consumption for weight control.

In an unelected preliminary study conducted by San Diego State University and presented at scientific sessions of the American Heart Association, researchers compared the effects of Brazil nuts and pretzels on satiety. The small study of 22 adults revealed that after eating Brazil nuts, participants felt satiated and had stable blood glucose and insulin levels 40 minutes after eating. Forty minutes after taking pretzels, participants experienced a significant increase in blood glucose and insulin.

Rather than trying to find the densest nuts in nutrients or the "best" nuts, Chong recommends eating a variety to get a quantity of nutrients.

"There will always be a slight nutritional difference from one variety to another," she says.

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What to look for when buying nuts at the supermarket?

When it comes to shopping for nuts, Chong recommends buying nuts raw or dry roasted. Ignore those roasted in oil, topped with salt, and those who added sweeteners (we look at you, roasted with honey).

"Most Americans consume too much sugar, which is another example of extra sugar that we do not need," says Chong.

Chong avoids nuts added with spices because they can contain chemicals used to create flavor. If you do not like raw, roasted nuts, roast them at home and mix them with your favorite herbs or spices for flavor.

Chong loves Trader Joe's or Aldi's as a nutty option at a great price. In addition, they sell a lot of raw or dry roast products.

Do not forget to eat nuts as a controlled portion snack, and not as a "healthy" snack. If you do not like eating alone, add a tablespoon to your oatmeal, yogurt, cottage cheese or salad.

"Do not buy a Snickers bar to try to break your mouth," says Chong.

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