In a new research review, four of seven studies showed extra weight loss from including nuts in a calorie-restricted diet. According to study authors, the protein, fiber, and healthy fats in nuts may combine to promote weight loss
Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content.
“This review has found that nuts can be included in energy-restricted diets without limiting the effectiveness of weight loss—and may in fact enhance this,” study author. In fact, other research has shown that, after vegetable oils, nuts are one of the highest-fat plant foods on the planet.For years, nuts were dogged with a reputation for promoting weight gain, not loss—but Bonnie Taub-Dix, RDN, host of the , says these concerns were rooted in the fatphobia of decades past.
Meanwhile, additional research has revealed that the body may not absorb nuts’ entire calorie count, making them better for weight loss than previously believed. A U.S. Department of Agriculture article from 2018 noted that researchers in the department’s Agricultural Research Service found that nuts’ “metabolizable energy” may be significantly less than calories listed on a nutrition facts label.contained 21% fewer metabolizable calories than the amount listed on the label.
On average, these nut-enriched diets yielded 1.4–7.4 additional kilograms of weight loss. Intriguingly, these were the studies that featured the highest amount of nuts.
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