This snack leaves you feeling full and satisfied while supporting weight loss.
The idea that you have to deprive yourself of tasty foods and never feel satisfied after a meal to lose weight is a common misconception.
Today’s example is nuts – a personal favorite for many. Nuts demonstrate that delicious, satisfying food can be healthy for you.
Studies consistently show that nuts not only make you feel full, but they are also associated with lower weight and reduced risk of heart issues.
Mainstream doctors used to advise against nuts due to their high fat content, but certain fats are actually very healthy. It’s carbohydrates that should be limited.
Recent research continues to support these findings. . .
In a study involving over 125,000 participants over four years, it was discovered that consuming one serving of nuts per day can reduce the risk of weight gain. Substituting nuts for foods like French fries or desserts was linked to better weight maintenance.1
Researcher Xiaoran Liu from the nutrition department at Harvard School of Public Health comments, “Nuts are often seen as high-fat and high-calorie foods, but they are actually associated with less weight gain and better health.”
In another study comparing the effects of snacking on pretzels versus Brazil nuts, individuals who ate nuts experienced greater satisfaction after snacking, which could aid in weight management.2
While pretzels may provide a feeling of fullness, Brazil nuts are more effective in satiating hunger with fewer calories. Nuts leave you feeling less hungry.
Unlike pretzels, which can cause blood sugar spikes and crashes, Brazil nuts help stabilize blood sugar levels, potentially preventing diabetes and weight gain.
Sharing Your Calories
Despite being high in fat and calories, nuts are not linked to weight gain. Researchers at the University of Illinois suggest that this may be due to the fact that when you consume nuts, you share those calories with the probiotic bacteria in your gut.
Sharing calories with these microbes is beneficial as it helps maintain weight and promotes the production of natural chemicals that enhance health.3
Professor Hanna Holscher explains, "When you calculate the energy we expect to get from walnuts, it doesn't align with the energy absorbed. You only absorb about 80% of the calories from walnuts, allowing the microbes to access the remaining 20% of calories, fats, and fiber."
The bacteria convert these calories into butyrate, an intestinal health booster, and produce anti-inflammatory effects that protect the heart and cardiovascular system.
In summary, nuts can be considered a guilt-free food that aids in weight loss and serves as a form of natural preventive medicine. Not to mention, they taste great! Nuts not only make you feel full and nourish the bacteria in your gut but also contribute to your overall health.