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The Australian Dietary Guidelines recommend that people consume 30 grams of nuts a day (a small amount), but many of us know that nuts have high calories and fat content.So does the intake of nuts really make us gain weight?
In short, the answer is no.If you eat the right amount of nuts,it will not let us gain weight. The fat in the nuts is mostly beneficial fat. Besides, the body does not absorb all the fat in the nuts.We only ingest nutrients provided by nuts.
What does the research evidence say?
Researchers have studied people's eating habits and their weight changes for a period of time. The results show that people who eat nuts of ten prefer weight loss over time compared to people who don't eat nuts often. Researchers have also observed a similar pattern in clinical studies that allows people to add nuts to their diet and then observe the effects of eating a nut-containing diet on body weight.The researchers conducted a retrospective analysis of more than 30 studies to clarify the effects of nut intake on body weight.They did not find an increase in body weight, BMI or waist circumference in people who consumed nuts compared to those who did not. In fact, the researchers found that when people consume certain diet foods, the group that consumes nuts loses more fat than those who do not. Even though the fat in the nuts is good for the health of the body,the nuts are still rich in fat and calories,so we should not consume too much nuts.
Why does eating nuts do not increase weight?
Researchers gave explanations for several possibilities:
1.We do not absorb all the fat in the nut:the fat of the nut is stored in the cell wall of the nut,and it is not easily broken during the body digestion.Therefore,when we eat the nut,the body does not absorb all the Fat.Some fats are also excreted through the feces,and the amount of heat we absorb from nuts may be 5%-30% less than previously thought.
2.Nuts will increase the amount of calories burned in the body:we do not absorb all the heat in the nuts,and the intake of nuts will increase the energy and fat consumed by the body,the researchers believe that this may be due to the protein in the nuts and not Due to saturated fatty acids,the researchers are not aware of the molecular mechanisms involved, and the increase in calorie levels in the body will help to maintain or lose weight.
3.Nuts can increase the body's satiety:nuts are not only rich in fat, it is also rich in protein and fiber,so when the nut is ingested,it can make the body maintain a longer fullness, which means we can eat less after eating nuts.Recent studies have shown that eating nuts can help improve the overall quality of the food intake,perhaps because eating nuts may replace the body's intake of junk food,such as snacks, etc.
4.People who eat nuts tend to have a healthier lifestyle:we can't rule out the idea that eating nuts is just a sign of a healthy lifestyle,but when researchers conduct randomized controlled trials that control life factors such as eating habits.It has not been found that people eat nuts have a negative impact on body weight,which means that the benefits of eating nuts are not only because the people who eat nuts have a healthier lifestyle,but the nuts themselves also play a corresponding role.
In general,there is research evidence that nuts are a healthy “snack”that provides the body with the nutrients it needs.People can be assured to consume 30 grams of nuts a day without worrying about the impact of the fat.
Is there the nut in your diet meal?
In short, the answer is no.If you eat the right amount of nuts,it will not let us gain weight. The fat in the nuts is mostly beneficial fat. Besides, the body does not absorb all the fat in the nuts.We only ingest nutrients provided by nuts.
What does the research evidence say?
Researchers have studied people's eating habits and their weight changes for a period of time. The results show that people who eat nuts of ten prefer weight loss over time compared to people who don't eat nuts often. Researchers have also observed a similar pattern in clinical studies that allows people to add nuts to their diet and then observe the effects of eating a nut-containing diet on body weight.The researchers conducted a retrospective analysis of more than 30 studies to clarify the effects of nut intake on body weight.They did not find an increase in body weight, BMI or waist circumference in people who consumed nuts compared to those who did not. In fact, the researchers found that when people consume certain diet foods, the group that consumes nuts loses more fat than those who do not. Even though the fat in the nuts is good for the health of the body,the nuts are still rich in fat and calories,so we should not consume too much nuts.
Why does eating nuts do not increase weight?
Researchers gave explanations for several possibilities:
1.We do not absorb all the fat in the nut:the fat of the nut is stored in the cell wall of the nut,and it is not easily broken during the body digestion.Therefore,when we eat the nut,the body does not absorb all the Fat.Some fats are also excreted through the feces,and the amount of heat we absorb from nuts may be 5%-30% less than previously thought.
2.Nuts will increase the amount of calories burned in the body:we do not absorb all the heat in the nuts,and the intake of nuts will increase the energy and fat consumed by the body,the researchers believe that this may be due to the protein in the nuts and not Due to saturated fatty acids,the researchers are not aware of the molecular mechanisms involved, and the increase in calorie levels in the body will help to maintain or lose weight.
3.Nuts can increase the body's satiety:nuts are not only rich in fat, it is also rich in protein and fiber,so when the nut is ingested,it can make the body maintain a longer fullness, which means we can eat less after eating nuts.Recent studies have shown that eating nuts can help improve the overall quality of the food intake,perhaps because eating nuts may replace the body's intake of junk food,such as snacks, etc.
4.People who eat nuts tend to have a healthier lifestyle:we can't rule out the idea that eating nuts is just a sign of a healthy lifestyle,but when researchers conduct randomized controlled trials that control life factors such as eating habits.It has not been found that people eat nuts have a negative impact on body weight,which means that the benefits of eating nuts are not only because the people who eat nuts have a healthier lifestyle,but the nuts themselves also play a corresponding role.
In general,there is research evidence that nuts are a healthy “snack”that provides the body with the nutrients it needs.People can be assured to consume 30 grams of nuts a day without worrying about the impact of the fat.
Is there the nut in your diet meal?