Nut Consumption Linked to Less Weight Gain

Greater consumption of nuts is associated with lower risk of long-term weight gain and obesity in adults, according to the results of a recent study.

While nut consumption has increased in the US, there is little available evidence on the effects of nut consumption on weight gain, according to the study’s authors.

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For their analysis, they collected data from 27,521 men from the Health Professionals Follow-up Study (1986 to 2010), 61,680 women from the Nurses’ Health Study (1986 to 2010) and 55,684 younger women from the Nurses’ Health Study II (1991 to 2011). All participants were free of chronic disease at baseline.

Overall, average weight gain across the 3 groups was 0.32 kg each year. Every increase of 0.5 servings/day of nuts was associated with 0.19 kg less weight gain per 4-year interval. When broken into categories, increases of 0.5 servings per day of walnuts, other tree nuts, and peanuts were associated with decreases of 0.37 kg, 0.36 kg, and 0.15 kg per 4-year interval, respectively.

Risk ratios (RR) for obesity with increases of 0.5 servings/day of nuts, walnuts, and other tree nuts were 0.97, 0.85, and 0.89, respectively.

The researchers noted that because the cohorts were primarily comprised of white health professionals with relatively high socioeconomic status, the results may not be generalizable to other populations.

“Our results indicate that increased consumption of total nuts or any types of nut (including peanuts) is associated with less long-term weight gain, despite being calorically dense. Incorporating nuts as part of a healthy dietary pattern by replacing less healthful foods may help mitigate the gradual weight gain common during adulthood, and beneficially contribute to the prevention of obesity. Our findings support food-based dietary recommendations and support the incorporation of nuts as an effective strategy for making attainable dietary modifications for the primary prevention of obesity,” the researchers concluded.

—Michael Potts

Reference:

Liu X, Guasch-Ferre M, Willett WC, et al. Changes in nut consumption influence long-term weight change in US men and women [published online September 23, 2019]. BMJ Nutr Prev Health. doi: 10.1136/bmjnph-2019-000034.