The study shows that including them in a reduced-calorie diet helps

Nuts are nutrient-dense foods known for their numerous health benefits. But does the fear of gaining weight stop you from indulging yourself? Scientists have found that including nuts in a reduced-calorie diet can actually facilitate with weight loss.

A recent study that reviewed data from seven clinical trials found a fascinating trend: In four of those studies, adding nuts to your diet was associated with weight loss. The researchers also noted that none of the studies found any adverse effects of nuts on dietary weight loss.

“Nuts are a nutrient-dense snack that may facilitate achieve recommended intake of vital nutrients during energy restriction, so they should be included in future ER weight loss diets,” researchers he wrote in a study published in the journal Nutrition Research Reviews.

“People often avoid nuts when trying to lose weight because they believe the energy and fat content of nuts can contribute to weight gain. However, nuts are actually opulent in vigorous unsaturated fats, plant protein and dietary fiber, which play an critical role in promoting satiety and reducing excess caloric intake. Nuts improve cardiovascular and metabolic health, gut health and better cognitive performance,” said Alison Coates, study author from the University of South Australia. Press Release.

All clinical trials included participants on an energy-restricted diet. This meant they either followed a specific energy goal or reduced their caloric intake by 1,000–4,200 kJ.

In four of seven studies, people who ate 42–84 g of nuts as part of an energy-restricted diet lost significantly more weight than people on a nut-free ER diet. These “nut-enriched” diets led to an additional 1.4–7.4 kg of weight loss, likely because nuts are more effective at curbing hunger.

“Nuts are an critical part of many people’s diets because they provide flavor and texture not found in other food groups, while also being a vigorous on-the-go snack. For people who enjoy eating nuts, knowing that it can facilitate you achieve your weight loss goals while also improving your overall health is a huge plus. It’s also great for healthcare professionals who can confidently recommend nuts in the context of a vigorous diet without worrying about adverse effects on weight. “said Dr. Sharayah Carter, co-author of the study.