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Nuts, Energy Balance and Body Weight
David J Baer1, Michelle Dalton2, John Blundell3
1US Department of Agriculture, Agricultural Research Service, Beltsville, MD 20705, USA.
Nutrients
|March 11, 2023
Summary
Despite being high in fat, eating nuts does not cause weight gain. Evidence shows that regular nut consumption may actually aid in weight control and prevent long-term weight gain.
Area of Science:
- Nutritional Science
- Dietary Health
- Chronic Disease Prevention
Background:
- Decades of research support nuts' health benefits, including chronic disease risk reduction.
- Nuts, as a high-fat plant food, are sometimes avoided due to concerns about weight gain.
Purpose of the Study:
- To review factors influencing energy intake from nuts, such as food matrix and digestibility.
- To examine the role of nuts in appetite regulation.
- To evaluate the relationship between nut intake and body weight or body mass index.
Main Methods:
- Review of data from randomized controlled trials (RCTs) and observational studies.
- Analysis of nut composition, energy availability, and satiety signaling mechanisms.
Main Results:
- Consistent evidence from RCTs and observational cohorts indicates higher nut consumption does not lead to greater weight gain.
- Findings suggest nuts may be beneficial for weight control and preventing long-term weight gain.
Conclusions:
- Nut consumption is not associated with increased body weight or body mass index.
- Mechanisms including nutrient/energy availability and satiety signaling contribute to nuts' role in weight management.
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