In September 2021, a University of Toronto study determined that even though they’re full-fat snacks, moderate nut consumption isn’t associated with weight gain. The research provides evidence that long-standing concerns about nuts and weight gain – often found in popular media and clinical nutrition guidelines – are unwarranted. Many nutrition and clinical guidelines for managing diabetes and heart disease recommend nuts as part of a healthy approach to eating. This paper serves as an evolution in the common misconception about nuts and weight gain. The research states:
- Nuts are recommended for cardiovascular health, yet concerns remain that nuts may contribute to weight gain due to their high energy density. A systematic review and meta-analysis of prospective cohorts and randomized controlled trials (RCTs) was conducted to update the evidence, provide a dose-response analysis, and assess differences in nut type, comparator and more, in subgroup analyses.
- Overall, meta-regression showed that higher nut intake was associated with reductions in body weight and body fat. Current evidence demonstrates that the concern that nut consumption contributes to increased adiposity appears unwarranted.
This new study reinforces the overall health benefits of nuts, like peanuts, and their many consumption formats, like peanut butter; they, in fact, do not lead to weight gain, but are rather part of a healthy approach to eating and snacking.