Nuts, Health, and Weight
In his Blue Zones research, Dan Buettner has found that the longest lived people in the world all consume some form of nuts.
“Eating a handful of nuts is associated with 2-3 years of increased life expectancy."
An impressive body of research backs this finding, with nuts showing significant benefits for heart health, cancer prevention, cognitive health, microbiome diversity, and healthy aging. In addition, contrary to popular opinion, nuts not only don’t promote weight gain, they have been shown to be advantageous in weight loss efforts and healthy weight maintenance.
But don’t take my word for it, here is what the research says:
“Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women. Limited evidence also suggests beneficial effects on hypertension, cancer, and inflammation. Interventional studies consistently show that nut intake has a cholesterol-lowering effect, even in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity. Blood pressure, visceral adiposity and the metabolic syndrome also appear to be positively influenced by nut consumption. Thus it is clear that nuts have a beneficial impact on many cardiovascular risk factors. Contrary to expectations, epidemiologic studies and clinical trials suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss.” www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
“Nuts, via their numerous biological active compounds (proteins, MUFAs and PUFAs, vitamins, minerals, fiber, polyphenols, phytosterols), have antioxidant and anti-inflammatory properties and might ensure cardioprotective benefits, safeguard against metabolic conditions, lower carcinogenic risk, help in cognitive disorders, or aid in sarcopenia and frailty. Just one bioactive compound cannot explain all these health benefits. It seems that antioxidant phytochemicals act synergistically to decrease the age-related oxidative stress and inflammation. Nuts, as complete functional foods, may positively adjust aging processes and play key roles in the relationship between lifespan and health span.” www.ncbi.nlm.nih.gov/pmc/articles/PMC6719153/
Nut Consumption and Coronary Heart Disease (CHD)
Four prospective studies conducted in the US have reported a beneficial effect of nut consumption on CHD incidence after follow-up ranging from six to 18 years of large cohorts of previously healthy subjects. A pooled analysis of these studies shows that subjects in the highest intake group for nut consumption had a 37% reduction in multivariable-adjusted risk of fatal CHD…It must be underlined that in all these studies the protective effect of nut consumption on total CHD or sudden cardiac death was independent of gender, age, body mass index, alcohol use, other nutritional characteristics or presence of cardiovascular risk factors. The dose-relationship between nut intake and incident CHD translates into an average 8.3 reduction for each weekly serving of nuts. The consistency of findings in all studies points to a causal association between nut consumption and reduced CHD, indicating that nuts possibly are one of the most cardioprotective foods in the habitual diet. www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
Nut Consumption and Cancer
Several studies indicated that patients in the highest tree nut and peanut-intake group compared to the lowest intake group at any point in time during the study period were: 40%, 25%, and 14% less likely to die from total cancer, gastric noncardia adenocarcinoma, and lung cancer, respectively. Also, they were 46%, 45%, and 47% less likely to die from esophageal squamous cell carcinoma, estrogen receptor negative breast cancer, and estrogen-progesterone receptor breast cancer, respectively. Subjects having at least two servings of nuts per week had 0.68 times the risk of pancreatic cancer compared with subjects having nuts never or almost never. www.ncbi.nlm.nih.gov/pmc/articles/PMC6719153/
Nut Consumption and Aging
Clinical trials and lengthy prospective studies, focusing on men and women over the age of 55, showed that higher weekly nut intake can lower all causes and cause-specific morbidity and mortality.
A 2019 systematic review looked at nuts impact on aging. “Clinical evidence and scientific findings demonstrate the importance of diets characterized by a high intake of nuts and emphasize their potential in preventing age-related diseases, validating the addition of tree nuts and peanuts in the diet of older adults. Therefore, increased consumption of bioactive antioxidant compounds from nuts clearly impacts many risk factors related to aging and can extend health span and lifespan.” www.ncbi.nlm.nih.gov/pmc/articles/PMC6719153/
Nut Consumption and Weight
“As thoroughly reviewed, there is considerable scientific evidence indicating that there are no adverse effects of frequent nut consumption on energy balance or body weight. Some studies suggest that nut consumption might even help lose weight.” www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
“Due to the high energy density of nuts and seeds, it was believed that their consumption could increase weight gain; however, it is observed that the consumption of this group of foods does not stimulate weight gain. In contrast, the ingestion of nuts can help in the control of satiety and in the increase of thermogenesis.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/
“Current evidence suggests that nut consumption does not lead to increased adiposity. Health professionals and dietary guidelines may recommend nuts, for those without allergies, for their cardiometabolic benefits without stipulations or concern of an adverse effect on weight control.” www.onlinelibrary.wiley.com/doi/pdf/10.1111/obr.13330
From a 2020 systematic review, “Despite high energy content, nut consumption has not been associated with weight gain in epidemiological and clinical investigations.” www.pubmed.ncbi.nlm.nih.gov/30422677/
From a 2021 systematic review, “Intake of Nuts or Nut Products Does Not Lead to Weight Gain.” www.pubmed.ncbi.nlm.nih.gov/32945861/
So, there you have it. There is considerable evidence that adding nuts to our daily diets can be protective against heart disease, cancer, metabolic conditions, and all-cause mortality. Nuts can improve our microbiomes, increase brain health, and aid in healthy aging. In addition, results suggest that eating nuts does not cause you to gain weight.
I eat nuts daily on my morning oats, as toppings on my salads, and as the base for dressings and sauces. For optimal health and longevity, you might also consider including them as a part of your plant-centered eating plan.
Wishing you all excellent health!
🌱💕