The Truth About Nuts and Weight Gain: What You Really Need to Know

lhrwellbeing
Nov 16
2 min read

The Surprising Truth About Nuts and Weight

Think nuts are “fattening”? Science says otherwise. Despite their higher fat and energy content, nuts consistently show neutral—or even protective—effects on weight. Their combination of protein, fibre, and micronutrients helps keep you fuller for longer, and multiple studies show that people who eat nuts regularly tend to weigh less and gain less weight over time. Higher intakes—especially walnuts—are also linked to a lower risk of type 2 diabetes.

Long-Term Research: Nuts Linked to Less Weight Gain

A large analysis of three long-term US health professional cohorts found that increasing nut intake—even just an extra half-serving (14 g) per day—was linked to significantly less weight gain over 20–24 years.

Key findings:

Walnuts and other tree nuts had the strongest protective effects
Higher nut intake was linked to a lower risk of becoming obese
Participants who ate more nuts were less likely to gain 2–5 kg over time
Swapping nuts for foods like red and processed meat, chips, fries, and desserts predicted less long-term weight gain

Although this research group wasn’t fully representative of the general population, the message remains clear: a small daily increase in nuts can help prevent gradual weight gain and support long-term health.

European Study Confirms: Nuts Are Not “Fattening”

A second major study, published in the European Journal of Nutrition, followed more than 373,000 adults from 10 European countries over five years. Participants gained an average of 2.1 kg—but those eating the most nuts:

gained significantly less weight
had a 5% lower risk of becoming overweight or obese

This large-scale analysis included peanuts and tree nuts like almonds, pistachios, hazelnuts, and walnuts. Even though nuts are energy-dense, the researchers concluded they are not an obesogenic food.

Dr. Joan Sabaté, senior researcher, highlights that nuts contain healthy fats, protein, vitamins, minerals, and phytochemicals—nutrients that support satiety, metabolism, and overall wellbeing.

How to Include More Nuts in Your Day

Dr. Sabaté recommends eating nuts more often—and not just as snacks.

Try adding them to:

salads
breakfast bowls
stir-fries
grain bowls
yoghurt or cottage cheese
pesto or sauces
baking
homemade trail mix

Replacing less nutritious, more calorie-dense foods with nuts can support a healthier weight without feeling restrictive.

A Quick Note on Brazil Nuts

While nuts are incredibly nutritious, there’s one small exception to keep in mind: Brazil nuts. They’re very high in selenium—an essential mineral we only need in small amounts. Eating too many Brazil nuts regularly can lead to excessive selenium intake, known as selenosis, which may cause symptoms such as diarrhoea, hair loss, and fatigue.

For most people, 2–3 average-sized Brazil nuts per day is plenty to meet selenium needs safely.

The Bottom Line

Nuts aren’t the enemy—they’re a nutrient-rich, satisfying food that supports healthy weight management. Adding even a small handful each day can help reduce long-term weight gain, support blood sugar balance, and improve overall diet quality.