Nuts are currently very popular and are considered healthy. However, they are also high in fat and calories. So the question arises: can I eat nuts if I want to lose weight?

The contradiction is great: despite the calories, eating nuts is also recommended during a diet.

So do nuts help us lose weight or do they prevent us from losing weight?

In this article we get to the bottom of this question and take a closer look at nuts.

What are nuts actually?

Nuts (actually “nut fruits”) are closing fruits, the seeds of which are usually replaced by a Nutshell is enclosed. They usually grow on trees in warm countries. The best-known types of nuts are almonds, hazelnuts, pistachios, cashews, walnuts, pecans and Brazil nuts.

Peanuts are not nuts, they belong to the legumes. Walnuts are not really nuts either, but stone fruits. Stone fruits are fruits with a hard, stone-like core.

Energy and fat

Nuts contain a lot of protein, iron, Vitamin E and B vitamins. In addition, they provide a lot of energy due to their high fat content. A nut consists of around 55% fat. So much fat may sound unhealthy and put off many. This is also not surprising when we are lured into supermarkets with slogans such as “0% fat” or “low fat”.

We automatically assume that it is healthier to eat little fat Eat.

Many people also think that obesity is caused by the consumption of fat and that eating fat causes cardiovascular diseases . Of course, this is partly true when referring to trans fats , which occur in industrially processed products.

However, the fat in nuts has a natural origin and is a very suitable source of energy for our bodies. The unsaturated fatty acids contained in the nuts can also protect against heart and circulatory diseases [2].

There are many different types of nuts with different compositions of fat, vitamins and minerals. That is why we recommend eating different nuts in order to supply the body with different nutrients and fats.

Vitamins and minerals

In addition to fats, contain nuts a lot of vitamins and minerals [1]. They are essential for the optimal functioning of our metabolism , for our general health, normal growth and development.

If you want to lose weight, you can it can sometimes be a challenge to get enough vitamins and minerals as you are consuming less energy overall. Since nuts are a good and direct supplier of vitamins and minerals , it is advisable to consume them in moderation if you want to lose weight healthily.

Almonds, for example, are a good source for vitamin E. Vitamin E is one of the antioxidants and protects the body from harmful substances. In contrast, hazelnuts contain many B vitamins. B vitamins ensure that our nervous system and digestion function well.

In addition, nuts also contain a lot of iron, which plays an important role in the transport of oxygen in the blood and in our metabolism.

Studies on nut consumption

Those who regularly eat nuts consume around 250 more calories a day. However, several studies have shown that eating nuts regularly does not lead to weight gain [3] [4].

For example, a study of 8865 participants showed that eating two servings of nuts a week reduced the risk of weight gain by 31% [5].

Furthermore, a review of 36 studies has shown that regular eating of nuts does not result in weight gain, higher body mass Index or a higher waist circumference [6].

Even in studies in which participants followed a controlled diet, there were no changes in body weight due to the additional consumption of different nuts [7].

Rather, it was shown that the consumption of nuts did not lead to weight gain, especially in people who did not follow a diet.

However, there are also some studies that describe weight gain from nuts. In view of the calories, however, this increase is much lower than expected and therefore not significant in the long term [8].

The results of the studies suggest that regular consumption of nuts does not lead to weight gain and can support healthy weight loss.

lose weight with nuts ?!

As already mentioned, it doesn’t do any harm to regularly eat nuts while losing weight – on the contrary! Some of the fat from the nuts is not absorbed by our intestines and is therefore excreted [9].

We stay full longer and therefore eat less. It’s also easier to lose weight in a healthy way if you don’t forbid everything, including nuts. This way you can also avoid food cravings.

Accordingly: as long as you enjoy nuts in moderation, nothing speaks against nuts while you want to lose weight. However, you should note that if you are going to eat large portions of nuts, the chances are that your weight will increase.

Nuts-as-between-meal

Nuts are ideal as a snack between meals. A small handful of nuts is very low in carbohydrates and causes blood sugar levels to rise slowly. This can prevent a renewed feeling of hunger due to your blood sugar level falling too sharply.

With the help of nuts you can even tame your feeling of hunger. They have a filling effect due to the protein, fat and fiber they contain . That’s why they are a great fit for a low-carb diet. They are digested slowly and the fiber ensures that you feel full for a long time.

Nuts as meat substitute

Nuts can also serve as meat substitutes for a warm meal. If you are a vegetarian, it is advisable to eat nuts regularly. The composition of protein, iron and vitamins can help you meet your daily needs.

Since nuts provide a lot of energy, it is not advisable to replace meat with nuts at every dinner. A meal with meat contains fewer calories, keep that in mind.