Diet: Eating nuts can prevent constant weight gain

Diet: Eating nuts can prevent constant weight gain

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Eat nuts for weight control

If you regularly include nuts in your diet, you are more likely to prevent further weight gain. For example, this can help you maintain your weight after losing weight. This was shown by a recent study by the Department of Nutrition at Harvard University, which examined the influence of regular nut consumption.

Over the course of December, many people weigh a few pounds more. Hearty food, cookies and sweets do not remain ineffective. A research team has now shown that a simple trick can help keep body weight at bay for Christmas. Instead of the candy plate, you should rather reach into the nut shell.

Researchers at Harvard University's Department of Nutrition analyzed health data from 144,885 people to assess the impact of regular nut consumption on weight. The team concludes that those who eat nuts frequently are at less risk of gaining weight. The study was recently published in the specialist journal "BMJ Nutrition, Prevention & Health".

Less weight gain through more nuts

"If people increased their nut consumption by half a serving, they were less likely to show long-term weight gain," comments diet expert Ryanne Lachman of the Cleveland Clinic, who did not participate in the study. Half a serving corresponds to about two tablespoons of walnuts or other tree nuts.

Nuts don't help you lose weight

However, the study does not show that nut consumption alone contributes to weight loss. The right amount of nuts can only help you maintain that weight. The researchers believe that the effect is due to the fact that nuts have to be chewed better and a feeling of satiety is more likely.

Nuts as a prevention for obesity

"What I like about the result of this study is that it is preventive," emphasizes the nutrition expert. It is a simple rule that can help maintain weight so as to reduce long-term risk of obesity. In addition, nuts are very healthy and adding them to the daily diet offers further health benefits.

Nut tips for nutrition

For those who want to include more nuts in their diet, Lachman recommends adding chopped walnuts or sliced ​​almonds to salads. Nuts also go well with cooked green beans. The healthiest way to eat nuts, however, is in raw form and without additional sugar or salt.

How many nuts should you eat per day?

"I usually recommend about two handfuls of nuts a day," said the nutritionist. With this amount, the health benefits and the satiety effect can develop. But it shouldn't be more, because nuts are not low in calories.

Walnuts seem to be the most effective

The researchers evaluated American health data from a long-term study of 27,521 men and 61,680 women that were collected over a period of over 20 years. The average weight gain of the participants was 0.32 kg per year. For those who ate nuts regularly, the value dropped by 0.19 kilograms. In people who ate mostly walnuts regularly, the average weight gain was completely stopped. They even lost an average of 0.04 kilograms of body weight a year.


The study concludes that daily nut consumption is associated with lower long-term weight gain and a lower risk of obesity in adults. Replacing half a serving of unhealthy foods with nuts offers a simple long-term strategy to prevent weight gain.

Other health benefits from eating nuts

Nuts reduce the risk of heart attacks and strokes. Cardiologists from the European Society of Cardiology report this in another study. According to the study, anyone who eats 30 grams of unsalted nuts at least twice a week has a significantly lower risk of developing serious cardiovascular diseases.

Another advantage: nuts promote mental health in old age. Researchers at the University of South Australia have found that eating at least two teaspoons of nuts (10 g) a day can improve our cognitive health in old age. (vb)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Graduate editor (FH) Volker Blasek


  • Liu X, Li Y, Guasch-Ferré M, et alChanges in nut consumption influence long-term weight change in US men and women BMJ Nutrition, Prevention & Health 2019, nutrition.bmj
  • Cleveland Clinic: Eating more Nuts = Less Weight Gain, Study Says (accessed: December 13, 2019),

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