Published on January 3, 2013
Why nuts do not induce expected weight gain? They may even protect from weight gain. Authorized nutritionist, M.Sc, MBA Reijo Laatikainen www.pronutritionist.net www.pronutritionistblog.comPage 1
In a systematic review of prospectivecohort studies nuts seemed to protectfrom weight gain • Of all food items reviewed, nuts stood out as the most probable to protect from weight gain • Authors state: “We found probable evidence for high intake of dietary fibre and nuts predicting less weight gain, and for high intake of meat in predicting more weight gain”Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-termweight change in adult populations: a systematic literature review. Food Nutr Res. 2012;562
Randomized trials: nuts do not induceweight gain (on top of current diets) • Only in 1 clinical trial (out of 17 trials) nuts induced expected weight gain. Nuts were offered on top of dietary regimens and diets where were to be isocaloric • Authors state: ” Further research is needed to assess the role of nuts in a weight loss diet, and further research is also required to identify why nuts do not cause the predicted amount of weight gain when added to a person’s habitual diet.” Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97 .3
What are the potential reasons for the unexpected results? After all, nuts contain more calories than regular sausages, chocolates and deserts …4
3 plausible explanations 55-100 % 1. Some of the fat of nuts is not absorbed (fecal loss) 10-15 % 10-40 % 2. Nuts may increase fat oxidation (burn) slightly 3. Nuts have high satiety value & therefore people consume less other foods (dietary compensation)Mattes, Kris-Etherton, & Foster Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in AdultsJ. Nutr. September 2008 138: 1741S-1745S (Image)5
Conclusions • Nuts seem to be weight neutral or even protect from weight gain when consumed in moderation • Both treenuts and peanuts seem to be healthy and “weight friendly” • Recommended dose of nuts is about 30 grams a day (less than a handful) 6
Wellcome aboard! http://twitter.com/pronutritionist http://www.facebook.com/pronutritionist http://www.pronutritionistblog.com (English) http://www.pronutritionist.net (Finnish) Reijo Laatikainen, Authorized Nutritionist, MBA Food images bought and licensed from BigStockPhotoPage 7
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