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Why nuts do not induce expected weight gain? They may even protect
from weight gain.
Authorized nutritionist, M.Sc, MBAReijo Laatikainen
www.pronutritionist.net www.pronutritionistblog.com
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• Of all food items reviewed, nuts stood out as the most probable to protect from weight gain
• Authors state: “We found probable evidence for high intake of dietary fibre and nuts predicting less weight gain, and for high intake of meat in predicting more weight gain”
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In a systematic review of prospective cohort studies nuts seemed to protect from weight gain
Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56
• Only in 1 clinical trial (out of 17 trials) nuts induced expected weight gain. Nuts were offered on top of dietary regimens and diets where were to be isocaloric
• Authors state: ” Further research is needed to assess the role of nuts in a weight loss diet, and further research is also required to identify why nuts do not cause the predicted amount of weight gain when added to a person’s habitual diet.”
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Randomized trials: nuts do not induce weight gain (on top of current diets)
Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97.
What are the potential reasons for the unexpected results?
After all, nuts contain more calories than regular sausages, chocolates and deserts …
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1. Some of the fat of nuts is not absorbed (fecal loss)
2. Nuts may increase fat oxidation (burn) slightly
3. Nuts have high satiety value & therefore people consume less other foods (dietary compensation)
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3 plausible explanations
Mattes, Kris-Etherton, & Foster Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in AdultsJ. Nutr. September 2008 138: 1741S-1745S (Image)
55-100 %
10-15 %
10-40 %
Conclusions
• Nuts seem to be weight neutral or even protect from weight gain when consumed in moderation
• Both treenuts and peanuts seem to be healthy and “weight friendly”
• Recommended dose of nuts is about 30 grams a day (less than a handful)
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Wellcome aboard!
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http://www.pronutritionistblog.com (English)http://www.pronutritionist.net (Finnish)
Reijo Laatikainen, Authorized Nutritionist, MBA
Food images bought and licensed from BigStockPhoto
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