1. Why nuts do not induce expected
weight gain? They may even protect
from weight gain.
Authorized nutritionist, M.Sc, MBA
Reijo Laatikainen
www.pronutritionist.net
www.pronutritionistblog.com
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2. • Of all food items reviewed, nuts
stood out as the most probable to
protect from weight gain
• Authors state: “We found probable
evidence for high intake of dietary
fibre and nuts predicting less weight
gain, and for high intake of meat in
predicting more weight gain”
2
In a systematic review of prospective
cohort studies nuts seemed to protect
from weight gain
Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-term
weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56
3. • Only in 1 clinical trial (out of 17
trials) nuts induced expected weight
gain. Nuts were offered on top of
dietary regimens and diets where
were to be isocaloric
• Authors state: ” Further research is
needed to assess the role of nuts in
a weight loss diet, and further
research is also required to identify
why nuts do not cause the predicted
amount of weight gain when added
to a person’s habitual diet.”
3
Randomized trials: nuts do not induce
weight gain (on top of current diets)
Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97
.
4. What are the potential reasons
for the unexpected results?
After all, nuts contain more calories than
regular sausages, chocolates and deserts …
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5. 1. Some of the fat of nuts is not
absorbed (fecal loss)
2. Nuts may increase fat oxidation
(burn) slightly
3. Nuts have high satiety value &
therefore people consume less
other foods (dietary compensation)
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3 plausible explanations
Mattes, Kris-Etherton, & Foster Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults
J. Nutr. September 2008 138: 1741S-1745S (Image)
55-100 %
10-15 %
10-40 %
6. Conclusions
• Nuts seem to be weight neutral or
even protect from weight gain when
consumed in moderation
• Both treenuts and peanuts seem to be
healthy and “weight friendly”
• Recommended dose of nuts is about
30 grams a day (less than a handful)
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