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Nuts Are High in Fat And Calories
Nuts are high in calories since they are high in fat, a concentrated source of energy. Even small portions are high in fat and calories. For example, one gram of fat contains 9 calories, while one gram of carbs or protein contains just 4 calories.
Regularly Eating Nuts Is Not Linked to Weight Gain
Several observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it. For example, one study looked at the diets of 8,865 men and women over 28 months. It found that those who ate two or more portions of nuts a week had a 31% lower risk of weight gain, compared to those who never or rarely ate them.
Theories Behind Nuts’ Weight Loss-Friendly Effects
The theory is that the high protein and high unsaturated fat content may be responsible for this effect. Studies suggest that 54–104% of the extra calories that come from adding nuts to the diet are canceled out by a natural reduction in the intake of other foods.
Only Some of The Fat Is Absorbed During Digestion
The structure and high fiber content of nuts means that unless they are ground up or chewed completely, a good proportion will pass through the gut undigested. Instead, it’s emptied into the bowels. As a result, some of the nutrients, such as fat, won’t be absorbed and are instead lost in feces.
Nuts May Boost Fat and Calorie Burning
Some evidence suggests that nut consumption may boost the number of calories burned at rest. One study found that participants burned 28% more calories after a meal containing walnuts than a meal containing fat from dairy sources.
Conclusion
Despite being high in fat and calories, nuts are incredibly healthy. Regularly eating nuts as part of a healthy diet is not associated with weight gain, and may even help you lose weight. However, it’s important to exercise portion control. Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week. For the healthiest option, choose plain, unsalted varieties.
FAQs
Q: Are nuts high in calories?
A: Yes, nuts are high in calories due to their high fat content.
Q: Do nuts cause weight gain?
A: No, observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it.
Q: Why do nuts seem to be weight loss-friendly?
A: The high protein and high unsaturated fat content may be responsible for this effect, as well as the fact that some of the fat is not absorbed during digestion.
Q: Can nuts help boost fat and calorie burning?
A: Some evidence suggests that nut consumption may boost the number of calories burned at rest.
Q: How many nuts should I eat per day?
A: Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week.
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