Nuts are not linked to weight gain, study finds

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In a new study from the University of Toronto, researchers found that nuts do not contribute to weight gain.

They found there is no association between nuts and weight gain, and in fact, some analyses showed higher nut intake associated with reductions in body weight and waist circumference.

The study provides further evidence that long-standing concerns about nuts and weight gain—often found in popular media and clinical nutrition guidelines—are unwarranted.

Earlier this year, the team found that a calorie labeled is not the same as a calorie digested and absorbed when people consume almonds.

In the study, they used the results of 121 clinical trials and prospective studies, with over half a million participants in total.

They found the certainty of the evidence was high for trials and moderate for observational studies

That’s a good indication of no harm from nuts relative to weight gain—no more than any other foods—and there may indeed be a benefit of weight loss in addition to the other widely acknowledged health benefits of nuts.

Many nutrition and clinical guidelines for diabetes and heart disease recommend nuts as part of a healthy approach to eating.

They include the Mediterranean, Portfolio, vegetarian or plant-based and DASH (Dietary Approaches to Stop Hypertension) dietary patterns.

Yet, global consumption of nuts is far below those guidelines, and when people do meet the bar, it’s often through peanuts.

A typical serving of nuts is 28 to 42 grams (1 to 1.5 ounces), or what fits in the palm of an adult hand—and many guidelines suggest one serving per day.

The study is published in the journal Obesity Reviews. One author of the study is Stephanie Nishi.

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