Nuts is a high-calorie and fat-rich food which is not surprising that weight conscious individuals may think twice before consuming. However, this is no different from any other food, when you eat more calories than your body burns, your body will store these extra calories as fat to be used later. That’s why we recommend eating in moderation no matter what kinds of food. Nuts when taken in moderation will not make you gain weight, it can instead help you to lose or control your weight. In moderation, we mean the recommended daily amount of ¼ cup, one handful, or 28 grams of nuts.

Nuts Contains Beneficial Fats

Nuts are a nutrient-dense powerhouse and contain mostly good fats. Your body require fats to function and the types of fats you consume affects your overall health. Nuts contain mainly monounsaturated and polyunsaturated fats which are good fats that can help lower cholesterol. Even so, the fats differ between nuts. Walnuts are rich in polyunsaturated fats while nuts like hazelnuts and macadamias nuts have more monounsaturated fats in them. Therefore, to get the best of both worlds, mixed them up and consume. Aside from that, our body do not actually absorb all the fats from the nuts.

Studies Done About Nuts on Weight Gain

Studies have shown that those who eat nuts regularly have lesser weight gain compared to those who do not eat nuts. Furthermore, 30 different experimental studies showed that those who eat nuts did not show signs of increased body weight or waist circumference as compared to the controlled group that does not eat nuts. While a recent study of 370,000 men and women published in July 2017 by the European Journal of Nutrition showed that nuts consumption helped to prevent weight gain and reduce the risk of obesity.

Nuts May Reduce Weight Instead

We do not absorb all of the fats in the nuts. This is due to the nuts cell walls that does not break down easily during digestion. Those fats that are not digested are passed out as faeces.

Nuts helps us feel fuller longer as they are rich in protein and fibre. They keep us feeling full longer after we eat them which results in eating lesser at later meals. Thus, reducing our intake of food.

People who eat nuts have a healthier lifestyle in general. Nuts is considered a healthy food/snack. Those who eat nuts usually take note of their diet, they may substitute cake and chips with nuts which is much more beneficial to their health. Their overall diet may also be more healthier compared to those who do not take note of their diet. This segment of the population do not have issues with weight generally.


Overall, evidence suggest that nuts are a healthy snack that does not affect weight gain and could even result in weight loss when consumed in moderation. Consuming nuts also provide our bodies with different nutrients needed to lead a healthy lifestyle. Start eating nuts like almonds, cashews, walnuts and more without the worry about our waistlines. Remember moderation is key, a handful of nuts is the recommended daily intake!