Could nuts promote weight loss?

A recent study published in Nutrition Research Reviews examines the effects of calorie-restricted diets enriched with nuts on body composition, weight, and blood sugar management. Calorie-restricted diets are often recommended by nutritionists; however, it can be challenging to maintain a quality diet while meeting essential nutritional needs.


Nuts, rich in nutrients, may help meet these needs. Despite their high energy content, they could be beneficial in weight loss diets. Their impact on glycemic indices varies, and it is unclear whether their inclusion in low-calorie diets could further improve blood sugar control.

In this study, researchers evaluated whether incorporating nuts into a calorie-restricted diet affects anthropometric measures and blood sugar management in overweight or obese individuals. The energy limitation was achieved by setting a precise caloric target or reducing consumption by 240 to 1,000 kcal (1,000 to 4,200 kJ) compared to daily needs. The interventions lasted from 28 days to 52 weeks and included daily consumption of 1.5 to 3 oz (42 to 85 g) of almonds, peanuts, walnuts, or pistachios.

Although calorie restriction can result in significant weight loss, the addition of nuts led to greater weight loss in four out of seven trials. Researchers observed that a calorie-restricted diet enriched with nuts could lead to weight loss ranging from -50 to -43 lbs (-22.6 to -19.5 kg), approximately -0.22 to -0.44 lbs (-0.1 to -0.2 kg) per week. The additional benefits of nut-enriched diets varied depending on the timing of the supplementation, the type of nuts consumed, and the anthropometric measurement methods used.

Nuts contain essential fatty acids that can improve blood sugar management by reducing pro-inflammatory cytokines and insulin resistance. Their low carbohydrate content, high unsaturated fat, fiber, B vitamins, magnesium, and protein content increase fat oxidation, slow gastric emptying, and decrease postprandial glucose levels. They also increase satiety, preserve muscle mass, and reduce resting energy expenditure associated with weight loss.

The research found little evidence supporting the benefits of nuts for body composition or blood sugar management. Although the weight loss and blood sugar management benefits were variable when adding nuts to calorie-restricted diets, no negative effects were observed. All trials found that a calorie-restricted diet improved body mass, with varying effects on glucose and insulin.

Future research should evaluate the duration and macronutrient content of nut consumption, as well as the impact of different types and amounts of nuts on weight, body composition, and blood sugar management in diverse populations with various medical backgrounds and ethnicities.