Do Nuts Make You Gain Weight?
Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Frequent nut consumption is associated with less weight gain despite high caloric density.
Most people assume high-fat, high-calorie foods like nuts lead to weight gain, but this study shows the opposite trend.
Practical Takeaways
Eat a handful of nuts at least twice a week to potentially reduce risk of significant weight gain.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Frequent nut consumption is associated with less weight gain despite high caloric density.
Most people assume high-fat, high-calorie foods like nuts lead to weight gain, but this study shows the opposite trend.
Practical Takeaways
Eat a handful of nuts at least twice a week to potentially reduce risk of significant weight gain.
Publication
Journal
Obesity
Year
2007
Authors
M. Bes-Rastrollo, J. Sabaté, E. Gómez-Gracia, Á. Alonso, J. A. Martínez, M. Martínez-González
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Claims (4)
Eating walnuts instead of other fats won't make you gain weight, even though they're high in calories.
If you're an adult in the Mediterranean region and eat nuts at least twice a week, you're less likely to gain 5 kilograms or more over about two years compared to people who hardly ever eat nuts—even when accounting for things like how active you are or whether you smoke.
People in Mediterranean countries who hardly ever eat nuts tend to gain about half a kilo more over two years than those who eat nuts a lot.
Eating nuts doesn't seem to make Mediterranean adults more likely to become overweight or obese over about two years.