The Top 6 Nuts for Healthy Weight Loss

Should you eat nuts if you’re trying to lose weight? Some people say that nuts are too high in calories and fat and should be avoided. Others claim that nuts can help with weight loss. Let’s review the research and see if nuts are really all they’re cracked up to be when it comes to weight loss.

Why are nuts beneficial for weight loss?

Most nuts are high in total fat and calories. Because of this, it is unclear whether nuts contribute to weight loss or cause weight gain. According to one review of multiple studies, people who eat nuts more often tend to have a lower body mass index (BMI). BMI is a calculation based on height and weight. Clinical research studies use BMI as one tool for assessing health and risk of chronic conditions.

According to the review, nuts may be associated with a lower BMI because of their fiber content. Fiber is the non digestible part of carbohydrates that helps people feel full and satisfied. Additionally, some research suggests that only a portion of the calories in nuts is used by the body. Other research has found that regularly eating nuts may increase metabolism. 

So do nuts cause weight gain?

A research review from 2007 stated that when nuts were included in a calorie-controlled diet, they were found to help with weight loss in some instances. However, when nuts were added to a diet that did not control calories, there was some weight gain, although it was less than expected.

It should be noted that a calorie-controlled diet varies based on individual factors such as age, gender, activity level, and health goals. 

A newer review of clinical trials found that eating nuts did not increase body weight, BMI, or waist circumference.

Therefore, it’s possible nuts may not cause weight gain. In fact, they may even be helpful as part of a food plan to support achieving or maintaining a health weight. For example, the Mediterranean Diet, which can be helpful for weight management, encourages regularly eating nuts. 

The nutritional profile of nuts

A small handful of nuts (roughly 1 ounce) provides about 180-225 calories per serving. 

Nuts are high in fat, but it’s mainly unsaturated fats, which have been shown to help reduce inflammation in the body. Nevertheless, it is important to be mindful of the quantity of nuts you consume. Nuts also contain various vitamins and minerals including iron, potassium, selenium, and magnesium. The specific nutrient content will depend on the type of nut.

The top 6 nuts for healthy weight loss

Almonds

When it comes to nuts for weight loss, almonds are at the top of the list. One  review of clinical studies assessed the effects of almonds, cashews, peanuts, hazelnuts, pistachios, walnuts, and mixed nuts on weight loss. The study found that only almonds were associated with a decrease in average body mass and fat mass. 

Another study compared people on a low-calorie diet. Compared to participants who were not allowed to eat nuts, individuals assigned almonds as part of their diet lost more weight and had improved markers of heart and metabolic health. The improved markers of heart and metabolic health included lower cholesterol levels, fasting blood sugar, and waist to hip circumference ratios.

Does this mean that almonds should be the only nut for weight loss? No way! Let’s take a look at some more nuts that can be included as part of a healthy weight management plan.

Walnuts

Remember when we said that the calories in certain nuts may not all be usable by the body?

One study observed that the body only uses 145 calories out of 190 in one ounce of walnuts. Not all of the nut is digested and absorbed by the body. According to the study, nuts with a higher fat or fiber content may be less digestible than others. This means that less calories are absorbed by the body and used for energy or fat storage. 

Walnuts are especially high in the omega-3 fatty acid called alpha-linolenic acid (ALA), which helps reduce inflammation. 

Pistachios

Pistachios are another nut that may provide less usable calories than stated on the nutrition facts panel.

Eating pistachios in the shells may provide additional benefits. Researchers found that in-shell pistachios may slow down eating. Moreover, another study observed that keeping the shells visible while eating helped people track how many pistachios they ate, which led to eating fewer calories.

Overall, pistachios are a bit lower in calories than other nuts. Given the potential benefits of shelled pistachios, they may be a good choice to include in your weight management plan.

Pecans

Pecans are the only major tree nut native to North America, and they’re one of the most popular nuts in the United States. One study observed no difference in weight gain between people adding pecans to their diet, substituting foods with pecans, and following a nut-free diet. The benefits of pecans on weight maintenance may be due to their effect on appetite. Pecans are a good source of protein, fiber, and calories, which may contribute to feelings of fullness to reduce overall food intake. 

Brazil nuts

Brazil nuts are prized for their high selenium content. Just one nut contains 96 micrograms (mcg), or 175% of the daily value (DV).

While no direct research has been done on Brazil nuts and weight loss, one pilot study found that taking selenium supplements while on a lower calorie diet reinforced the effects of the diet. However, additional research is needed to understand how selenium-rich Brazil nuts impact weight. H3: Peanuts

Although technically a legume, many people still consider peanuts to be nuts. Peanuts may be a beneficial addition to a weight management eating plan. One study found that a peanut-enriched weight loss diet resulted in about the same amount of weight loss as a traditional low-fat weight loss diet. Therefore, including peanuts as part of a weight loss diet does not negatively impact results.

Conclusion

As you can see, including nuts in a weight management eating plan will likely not hurt your progress. In some cases, nuts may even help support weight loss. 

Portion size plays a critical role in incorporating nuts into a weight loss plan, as nuts are highly calorically dense. It's important to be mindful of those portions to ensure you're balancing calorie intake while benefiting from the nutrients nuts provide. 

The 2020-2025 Dietary Guidelines for Americans recommends that adults on a 2,000 calorie diet eat 5 ounces of nuts, seeds, and soy products per week. Note that the guidelines group all three together in a single category.

As discussed above, a small handful of nuts, which is equivalent to about one ounce, is a good rule of thumb for your daily serving size.

If you’re not sure how much and what types of nuts are right for you, our dietitians can help create an individualized plan tailored to your specific needs!