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Why nuts do not cause weight gain
1. Why nuts do not induce expected
weight gain? They may even protect
from weight gain.
Authorized nutritionist, M.Sc, MBA
Reijo Laatikainen
www.pronutritionist.net
www.pronutritionistblog.com
Page 1
2. • Of all food items reviewed, nuts
stood out as the most probable to
protect from weight gain
• Authors state: “We found probable
evidence for high intake of dietary
fibre and nuts predicting less weight
gain, and for high intake of meat in
predicting more weight gain”
2
In a systematic review of prospective
cohort studies nuts seemed to protect
from weight gain
Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-term
weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56
3. • Only in 1 clinical trial (out of 17
trials) nuts induced expected weight
gain. Nuts were offered on top of
dietary regimens and diets where
were to be isocaloric
• Authors state: ” Further research is
needed to assess the role of nuts in
a weight loss diet, and further
research is also required to identify
why nuts do not cause the predicted
amount of weight gain when added
to a person’s habitual diet.”
3
Randomized trials: nuts do not induce
weight gain (on top of current diets)
Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97
.
4. What are the potential reasons
for the unexpected results?
After all, nuts contain more calories than
regular sausages, chocolates and deserts …
4
5. 1. Some of the fat of nuts is not
absorbed (fecal loss)
2. Nuts may increase fat oxidation
(burn) slightly
3. Nuts have high satiety value &
therefore people consume less
other foods (dietary compensation)
5
3 plausible explanations
Mattes, Kris-Etherton, & Foster Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults
J. Nutr. September 2008 138: 1741S-1745S (Image)
55-100 %
10-15 %
10-40 %
6. Conclusions
• Nuts seem to be weight neutral or
even protect from weight gain when
consumed in moderation
• Both treenuts and peanuts seem to be
healthy and “weight friendly”
• Recommended dose of nuts is about
30 grams a day (less than a handful)
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