WHY NUTS CAN ACTUALLY HELP WITH WEIGHT MANAGEMENT
Do you avoid nuts because you think the extra calories will lead to weight gain? It’s time to set the record straight. Contrary to popular belief, nuts can actually help with weight management and offer many other health benefits, too.
THE HIGH FIBER CONTENT IN NUTS
While it’s true that nuts are high in calories and fat, they are also high in fibre. This means that some of the fat from nuts passes through the digestive system without being absorbed by the body. Nuts are also great for helping to stabilise blood sugar, which in turn reduces hunger and cravings.
CLINICAL STUDIES ON NUT CONSUMPTION
Clinical studies have found that eating nuts regularly results in a lower chance of weight gain. One study found that people who ate a portion of nuts at least twice a week were nearly a third less likely to gain weight than those who rarely or never ate nuts. Another study found that adding nuts to a low-calorie diet actually boosted weight loss, rather than vice versa.
But the benefits of nuts don’t stop there – they are packed with heart-healthy nutrients like magnesium, potassium, and vitamin E. And the majority of the fat found in nuts is unsaturated, which is associated with a reduced risk of heart disease.
THE HEART-HEALTHY NUTRIENTS IN NUTS
As with anything portion control is key, so stick the recommended 25-30g. It’s best to choose nuts that are raw, unsalted and minimally processed to maximise the nutritional benefits. They work in both sweet and savoury dishes – try adding them to oats or yogurt at breakfast, salads at lunch or sprinkled over roasted vegetables in the evening.
So, if you’ve been avoiding nuts because you’re worried about weight gain, you may want to think again!