Nuttin’ but goodness: Nutritionist Sarah Di Lorenzo on why nuts are the perfect snack food for a healthy diet

How many times have you been told that eating nuts causes weight gain?

The reason why nuts have a reputation for being “fattening” is because they are energy-dense and high in fat. But very interestingly evidence doesn’t support this for those who are eating a balanced and moderate nut intake.

The research shows that those who are nut eaters tend to gain less weight over time and have better cardio metabolic outcomes.

But you also look at the bigger picture and naturally assume that nut eaters are generally healthier all around, right?

When it comes to nuts being fattening, well when you look at nuts on paper it really seems like they are.

Most nuts contain 45 to 75 per cent fat and about 240 to 290 calories per 30g handful which is the recommended daily intake. But if you look at systematic reviews of randomised controlled trials it clearly shows adding nuts to the daily food intake, without deliberate calorie restriction, does not lead to significant increases in body weight or body fat. Nut intake is associated with a lower incidence of obesity and being overweight.

There is research showing that increasing nut intake by just 0.5 serves per day, which is 15 grams, was associated with significantly less weight gain.

There are a few reasons for this but for starters nuts are rich in protein, fibre and unsaturated fats, all of which improve satiety and reduce subsequent energy intake. Plus they are a source of magnesium and vitamin E.

As well, some of the fat in nuts is actually trapped in the cell matrix and not fully absorbed, so really the calories absorbed are often a third less than what is on the label.

You would need to pulverise nuts to break down the cell membrane to absorb all calories on the label.

Snacking on nuts before a meal can also be a really good strategy to not overeat at meal time, taking that edge off overeating. So while nuts are energy dense, when portion controlled they are not actually fattening and may help prevent weight gain.

So what are the best nuts? It is those that support satiety and cardio metabolic health but also your personal taste and budget.

• Almonds are high in monounsaturated fats, fibre, vitamin E, magnesium and plant protein. Almond-rich diets can also improve LDL-cholesterol and markers of metabolic health without promoting weight gain so they are a good choice for heart health and appetite control. Almonds are also a good source of melatonin, helping with sleep.
• Walnuts really are a star when it comes to nuts, mainly because of their alpha-linolenic acid (ALA), a plant omega-3 fatty acid linked with reduced inflammation and better vascular function. I recommend walnuts to all of my patients with arthritis, cardiovascular disease and healthy ageing.
• Pistachios are heart healthy, a good source of fibre, potassium, vitamin B6 and monounsaturated fats, with slightly fewer calories per handful than some other nuts which also makes them excellent for weight loss programs. Plus they take longer to eat because they need peeling when in the shell, which slows eating and enhances fullness cues.
• Brazil nuts are an excellent source of selenium which is so good for the health of our thyroid. You only need to eat two per day to get you recommended daily intake.
• Cashews are not only a excellent source of magnesium, vitamin E, plant protein, fibre and good fats but also very filling.
• Pecans are nutrient-dense with a strong profile for heart, metabolic and gut health.
• Peanuts, which are actually technically legumes, are nutritionally similar to tree nuts and are associated with a possible lower risk of type 2 diabetes and better weight loss success.

It is more about the pattern of nut eating rather than a specific nut.

When we eat nuts portion controlled at the recommended 30g per day we improve our lipid profiles and reduce risk of cardiovascular disease and can manage weight better.

When it comes to the worst nuts, it is not nuts themselves rather nuts that are heavily salted, sugar coated or honey roasted that will undermine the cardio metabolic goals and regulating appetite.

Then there are all the nut butters and nut bar products that have added sugar, salt, oils and can be chocolate coated, making them more of a confectionery rather than a health product.

The worst choice when it comes to nuts would be the candied/ toffee-like nuts, chocolate-coated nuts or nuts embedded in ultra processed foods.

So for anyone worried about nuts being fattening when trying to achieve a health goal, there is no need to worry when you stick to a handful a day — 30g — and are consistent.

All the evidence is completely reassuring: enjoying nuts can support hearth health and long term weight management.

Nuts should replace snacks such as biscuits and chips in in a healthy diet.

Plus nuts need to be chewed well which means you increase your natural production of GLP-1 and increase satiety. Nuts really are the perfect snack.