Nuts: Benefits & are they linked to weight gain?

5th Apr 2024

Nuts are another must-have in our pantry. Beyond an easy snack, they are sometimes the missing element in a dish, adding texture to your favourite sauces, curries and salads.

Key points

• Source of
• Will eating nuts make you gain weight? 
• Health benefits
• How much?
• Mix it up!
• 5 ways to enjoy

Source of

Nuts contain a myriad of nutrients and health-promoting bioactive compounds, including:

• Dietary fibres
• Minerals, such as magnesium, potassium and copper.
• Vitamins, such as vitamin E, vitamin B6, niacin, and folic acid.
• Plant protein, ranging from ~3 to 10g per 28g portion. The highest sources of protein tend to be hemp seeds, pumpkin seeds, almonds, pistachios and cashews.
• Healthy fats, such as monounsaturated and polyunsaturated fats. Some nuts, like walnuts, are a rich food source of α-linolenic acid, a plant-based omega−3 fatty acid.
• Phytosterols and phenolic compounds, especially flavonoids and phenolic acids.

Will eating nuts make you gain weight? 

The worry about nuts and their high energy density has been around for a while. But current evidence shows that nut intake is associated with reduced body weight and body fat.

There are a few mechanistic explanations…

1. Nuts have an optimal fatty acid profile, with a high concentration of monounsaturated and polyunsaturated fats and a low concentration of saturated fats.
2. We don’t absorb all the fat in nuts because a portion remains encapsulated within cell walls that are incompletely digested.
3. Nuts are also rich in protein and fibre, which make them more satiating.

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Health benefits

A ton of research shows that eating nuts regularly can support better health, including:

• Heart health: A daily serving of nuts (28g) was associated with a 19% reduced relative risk of cardiovascular disease. In a trial, a low dose of almonds (10g/day) before breakfast improved participants’ cholesterol levels.
• Longevity and cancer prevention: A small handful (28g) per day was associated with a reduced risk of total cancer and all-cause mortality.
• Better memory: A trial found that older adults who ate 2 daily handfuls of mixed nuts every day (~60g) improved their performance in memory tests by 16%, compared to the control period without nuts.

How much?

Go for about 1 to 2 handfuls of mixed nuts every day (~28-60 grams).

Mix it up!

Each nut has a special talent. For example, pecans contain the highest amount of phenolic acids, followed by walnuts and almonds. And isoflavones have only been reported in pistachios, while dihydrochalcones are present only in hazelnuts. So eating a variety is the best way to get the most nutrients and polyphenols.

5 ways to enjoy

Beyond an easy snack, nuts are valuable and versatile ingredients that can add the texture that elevates a meal. We enjoy adding nuts to:

1. Salads – Add toasted walnuts and hazelnuts to leafy greens or pecans to fruit salads.
2. Pasta sauces – Blend almonds into a pesto or add chopped walnuts to your bolognese.
3. Stir-fries – Toss in a handful of cashews or peanuts to add a satisfying crunch.
4. Roasted veggies – Scatter vegetable tray bakes with crumbled walnuts and fresh herbs.
5. Snacks with Greek yoghurt, dark chocolate, fruits, vegetables or cheese.