Do Nuts Contribute to Weight Gain? Debunking Common Myths

Nuts are rich in unsaturated fats, either monosaturated or polyunsaturated, that have several benefits, such as cardiovascular health. Their rich content of protein, vitamins, and minerals also makes them healthy snacks. However, some people may assume that nuts are fattening.

This article presents common myths about nuts and aims to debunk them, providing facts about their role in a balanced diet. (1,2,3)

Myths and Facts

Myth 1: Nuts Are High in Calories, So They Must Cause Weight Gain

Nuts indeed contain high amounts of calories (each ounce/ 28.3g of nuts contains about 165 calories); however, this does not necessarily make them cause weight gain.

Truth is, when adding moderate amounts of nuts into a balanced diet, they may even promote weight loss. The unsaturated fats, fiber, and protein contents of nuts make them healthy dietary options that promote feelings of fullness. This enhances reducing the overall calorie intake.

Myth 2: Nuts Are High in Fat, So They Cause Weight Gain and Increase Cholesterol Levels

Some may believe that the fat content of nuts raises cholesterol levels.

However, like all plant-based food, nuts do not contain cholesterol; they are rich in unsaturated fats, which lower LDL (bad cholesterol) levels and may increase HDL (good cholesterol) levels, contributing to an enhanced lipid profile. Moreover, nuts can help improve heart health due to their high amounts of fiber and antioxidants.

Myth 3: If a Mother Eats Peanuts During Pregnancy, the Baby Can Become Allergic

Previous studies suggested that eating peanuts during pregnancy could make the baby allergic. However, peanuts, which are technically legumes; are not nuts, but they have similar nutritional properties and uses to nuts.

New research has proven the untruthfulness of avoiding nuts during pregnancy unless the mother or the baby is allergic. Peanuts can be a great source of protein and folic acid, which can be consumed by breastfeeding women to support milk production and improve overall health.

Myth 4: One Type of Nut is Healthier Than the Rest

Some people claim that certain types of nuts are healthier than the rest; however, all nuts are rich in nutrients, vitamins, antioxidants, minerals, healthy fats, and fats. Each type differs in the percentage of these contents, meaning all can be healthy when consumed properly. For example:

• Almonds: They are rich in vitamin E. an excellent antioxidant.
• Walnuts: They contain high amounts of omega-3 fatty acids, which are anti-inflammatory.
• Brazil nuts: They are the richest source of selenium, an essential component for thyroid health and fighting inflammation.
• Cashews: They are rich in zinc, which boosts immunity.
• Pecans: They are the richest nut of antioxidants.
• Hazelnuts: They have the highest folic acid content.

The key to benefiting from nuts is consuming them in moderation as part of a balanced diet. Overeating any food, including nuts, can increase overall calorie intake, thus leading to weight gain. Nuts offer several characteristics that help support the immune system, heart health, skin, and other vital organs, contributing to improved overall well-being.

References

1. https://www.nutfruit.org/common-myths-about-nuts-and-dried-fruits/
2. https://www.yahoo.com/lifestyle/dietitians-debunk-7-myths-about-nuts-including-concerns-over-protein-and-kidney-stones-120047946.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAALASxRfU_3VpFS6bMJkMdIqRAqER-O3FwjkbAp8QLElqwpynSAAe73hUlrrBfLS1L4DsHTsldpcHhh1fQm5of_VRexNfPOHHKIhgDpXCio4hHMFKDGj5K729QQtYM6Cz7VjVLJl5ZAzG48nQ3gMUuGjkuO5iDXN8yJmX-G-mn9Vc
3. https://bonavita.co/blogs/know-your-food/5-myths-about-nuts?srsltid=AfmBOooSoYqj1KiVz9g8ReZBzouqaV1Te7KQUHqvacHJnZqHm-xJ_Qd_

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