Back in the 90s and early 2000s when carbs were king and fat was the devil, nuts were given an especially hard time. They were labelled as fattening and put on the no go list for health conscious individuals. Thankfully, the lowly nut is finally starting to get some scientific respect.
Recent research has confirmed that, not only are nuts good for you, they can actually boost your fat loss efforts.
A recent study found that adding just 3 ounces of almonds to their daily diet helped obese people to lose overall bodyweight, diminish their waist girth, fat mass and blood pressure in comparison to people on a high carb diet. Critically, almonds also helped to decrease insulin resistance, which is a major contributor to fat accumulation. The high amount of monounsaturated fats makes them a great choice for those who are trying to reduce their body fat levels. (1)
Backing up the almond study, a meta-study by German scientists found definitively that nuts do not contribute to weight gain. This, despite the fact that nuts are calorie dense – which is the main reason that people previously thought that they should be avoided. The powerful antioxidants contained in nuts, combined with their high protein and fiber count make them a smart choice, not just for weight loss, but to help control high cholesterol, diabetes and cardiovascular illness. (2)
Similar conclusions have been reached by scientists in Spain following an extensive literature review. They found that the proteins, antioxidants, monounsaturated fats, minerals, flavonoids and phytosterols in nuts not only decreased insulin resistance, but also reduced blood pressure and improved the body’s blood-clotting ability. Their conclusion – eat more nuts. (3)
The bottom line – to boost your overall health and give your weight loss efforts a boost, eat your nuts – you’d be crazy if don’t!
(1) Loma Lind University, California, USA – Int J Obseity, 27:1365-1372, 2003
(2) Nutrition, 28:1089-1097, 2012
(3) Eur J Clin Nutr, 57 (suppl): S8-S11, 2003