Nuts have long had a reputation as diet-busters—too fatty, too high in calories, too tempting. But new research is turning that idea on its head.
A recent study found that when young adults ate 50g of walnuts for breakfast, they not only felt more focused, but also performed better on memory and reaction tests throughout the day.
Another analysis of weight loss studies showed that including nuts in calorie-restricted diets did not hinder the process – on the contrary, in some cases, those who ate them lost more weight than those who did not consume them.
It's not the first time that nuts have impressed scientists.
Over the years, studies have linked them to lower rates of diabetes, heart disease and even depression, as well as better fertility and sharper brain function in old age.
However, despite decades of evidence, they are still not widely included in public health campaigns – and many people remain skeptical, worried that their calories will outweigh the benefits.
In reality, experts say the opposite is true. A handful each day can provide a powerful mix of protein, fiber, and healthy fats that not only fill you up but also help protect your long-term health.
Why nuts don't make you fat
At first glance, it makes sense to be cautious. A handful of almonds has more than 150 calories, while Brazil nuts are among the fattiest plant foods you can buy.
But research shows that those calories don't behave the same as the "empty" ones found in cookies or chips.
Studies by the U.S. Department of Agriculture show that we don't absorb all of the fat in nuts. About a fifth of the calories in almonds and walnuts never make it into the bloodstream because the fat stays locked inside fibrous cells and passes straight through the digestive system.
“Nuts are incredibly nutrient-dense, but the body doesn’t use all the calories they contain,” says nutritionist Grace Kingswell. “Therefore, they don’t have the same effect on weight gain as other high-fat foods.”
Their unique blend of protein, fiber, and unsaturated fats also keeps hunger under control and stabilizes blood sugar levels – meaning people are less likely to crave other foods throughout the day.
A review of weight loss studies last year even found that participants who included nuts in their diets sometimes lost more weight than those who avoided them.
In other words, far from being "diet-busters," nuts can support weight control when consumed in moderation - about 30g per day, or a small handful.
More than just a snack
Once we dispel the weight myth, the range of benefits is astonishing.
“Nuts are an excellent source of fiber, vitamin E, antioxidants, and minerals – but most importantly, they affect many body systems simultaneously,” says Kingswell.
Vitamin E, abundant in almonds and hazelnuts, is a powerful antioxidant that protects cells from damage.
Its high consumption has been linked to slowing age-related cognitive decline.
Walnuts and pecans, meanwhile, are rich in polyphenols that fight inflammation – a major cause of heart disease and diabetes.
There are also reproductive benefits. A Spanish clinical study found that men who added two handfuls of mixed nuts daily for 14 weeks improved their sperm count, motility, and morphology.
Other studies suggest that women who consume nuts regularly are less likely to face conception problems, possibly due to the role that omega-3 fats and selenium play in hormonal balance.
Regular consumption of nuts is also linked to lower blood pressure, a lower risk of type 2 diabetes, and even a modest boost in mood – thanks to their impact on neurotransmitters like serotonin.
Each type of walnut has its own uniqueness.
Walnuts – rich in omega-3, protein and polyphenols; help the brain and memory.
Brazil nuts – the greatest natural source of selenium, essential for thyroid health. Just 3 a day is enough.
Almonds – rich in fiber and vitamin E; aid digestion and immunity.
For ground nuts (nut butters)
They have become very popular, but not all are created equal. Many contain palm oil or sugar. Experts advise choosing only those that are 100% nuts.
However, whole nuts have more fiber and may be better for blood sugar control.
conclusion
For most people, the benefits of nuts outweigh the risks. A small handful each day can help with brain health, heart health, digestion, fertility, and weight control.
👉 Instead of being seen as enemies of the diet, nuts should be considered a staple food for a healthy life. /GazetaExpress/
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