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Eating More Nuts May Help With Weight Loss

As nuts have a high fat content, many people believe you should not eat them if you are trying to lose weight. A recent study contradicts that assumption, suggesting that people who include nuts in their diet may be more likely to have less weight gain and a lower risk of being overweight or obese.


Participants in the study included 373,293 Europeans between the ages of 25 and 70. Body weight was measured at the beginning of the study and self reported at the end of the study. The researchers examined diet and lifestyle data of the participants, and estimated the association between nut intake and body weight change using multilevel mixed linear regression models. Intake of peanuts, almonds, hazelnuts, pistachios and walnuts was looked at in the study.


The researchers found that over the course of the five-year study, participants gained a mean average of 4.6 pounds. However, the participants who ate the most nuts had less weight gain (1.8 pounds) than those who did not eat any nuts. They also had a 5% lower risk of becoming overweight or obese.


Researchers from the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University School of Public Health led the study. It was published online ahead of print on July 21, 2017, in the European Journal of Nutrition.


Nuts are a rich source of magnesium, vitamin E, protein and beneficial phytochemicals. Numerous studies have associated phytochemicals with antioxidant, antiviral, and anti-inflammatory properties.


In the United States, nuts are typically consumed in the form of snack food. If you want to add more nuts to your diet, you can try replacing unhealthy snacks such as chips and candy bars with raw, unsalted nuts.

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