Energy balance
Consumption of nuts at recommended doses (approx. 28-42.5g/day) does not cause weight gain or increased adiposity in adults, and is associated with a lower incidence of overweight/obesity in long-term prospective cohorts.
You can eat nuts daily without fear of weight gain. Guidelines recommend about 1-1.5 ounces (28-42.5 grams) per day. They are high in calories but also high in fiber and protein, which helps you feel full. If you replace other snacks with nuts, you may actually lose weight or maintain it better than if you ate low-fat, high-carb snacks.
Current evidence demonstrates the concern that nut consumption contributes to increased adiposity appears unwarranted.
Why this rating
High certainty for RCTs (no adverse effect) and moderate certainty for cohorts (lower incidence), supported by large sample sizes.
Source
Are fatty nuts a weighty concern? A systematic review and meta‐analysis and dose–response meta‐regression of prospective cohorts and randomized controlled trials
Stephanie Nishi et al. · Obesity Reviews · 2021
DOI 10.1111/obr.13330
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