Nuts will NOT Make You Fat

[one...two...tree 2,762]

By Dr. Michael Greger

The latest data suggests that you may be able to cut your risk of sudden cardiac death IN HALF, just by eating nuts twice a week.[1] And studying 25,000 Seventh Day Adventists, those that ate just a handful of nuts (1 oz.) five or more times a week lived two years longer! Years onto your life and delicious--that's what vegetarianism should be all about. So surround yourself with nuts (which shouldn't be hard in the vegetarian community--just kidding!

Yeah, but aren't nuts fatty, though? Yes, but they're packed with good fats (especially almonds, hazelnuts, macadamias and pecans). There is not a single study in the entire medical literature that I'm aware of that failed to show health benefits from nut consumption. Nuts are one of the healthiest foods on the planet. So why doesn't everyone eat them every day? Because there is this persistent myth that nuts make you gain weight.

Last month, the chairperson of one of the most prestigious nutrition departments in the world, Loma Linda University, reviewed all the available data on nut consumption and body weight[2]. He found that nut-eaters on average were LEANER or the same weight as non-nut-eaters. For example, we all know that the average American is overweight. But that's only for NON-nut-eating Americans--nut-eaters on average are NOT overweight. According to the USDA, those who eat nuts in this country are significantly leaner than those that don't.[3]

Wait a second. Aren't nuts like 80% fat, though? Don't they have as many calories as like potato chips? Am I telling you that you can add a whole handful of nuts to your diet every day and you probably won't gain weight? No, I'm telling you you can add FOUR handfuls of nuts to your daily diet and you probably won't gain weight. That's what these Loma Linda researchers did. Had people eat four extra handfuls of almonds every day for 6 months, and not only was there basically no average weight gain, the heaviest study participants actually LOST weight.[4]

But four handfuls of nuts is almost 600 calories; that's like a few scoops of ice cream every day--how could they not gain weight? Good question. We're actually not sure. There's some evidence that nuts may increase the speed at which you burn calories[5]. Or maybe it's because nuts are so nutrient rich (trace minerals, fiber, arginine, vitamin E, etc.)that they quell hunger pangs better than other foods, decreasing one's appetite[6]. Who knows; who cares. The bottom line is that nuts probably WON'T make you fat.

Barring allergies, everyone should eat a handful of nuts every day.

Michael Greger, M.D. is a general practitioner specializing in vegetarian nutrition, a prize-winning cook, and an internationally recognized speaker on a number of important public health and social justice issues. He is author of Heart Failure: Diary of a Third Year Medical Student and has contributed to a number of books on veganism and food safety issues. All proceeds from the sale of his books, CDs, and DVDs is all distributed to vegan charities. For more information about Dr. Greger, please visit his website Vegan MD.

[1] Int J Obes Relat Metab Disord 2005;26:1129-37.

[2] American Journal of Clinical Nutrition 78(2003):647s.

[3] US Department of Agriculture, Agricultural Research Service.

2000. Continuing Survey of Food Intake by Individuals CSFII 1994-96.

[4] J Am Coll Nutr 1998;328:603-7.

[5] Arch Intern Med 2005;162:1382-7.

[6] Int J Obes Relat Metab Disord 2000;24:1167-75.

[Jenn! 918]

That's crazy talk. I don't believe it.

[one...two...tree 2,762]

That's crazy talk. I don't believe it.

I'm a bit skeptical too. I'm thinking if you eat too much of anything, you're going to gain weight, no?

[Caladan 19]

Yeah. Maybe the idea is that you're more likely to eat just a handful of nuts, and the fat will be satisfying and fill you up, rather than gorging on chips or 'lite' foods.

[northstar492006 0]

I dont believe this non sense also. This past winter, I was chowing down on mixed nuts, and one day i noticed(felt fat) and i actually gained 7 pounds, and i never did anything different but eat alot of snacking of nuts, those are my weakness

[mawilson 2,133]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

[one...two...tree 2,762]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

Really? No offense, but I had this impression of you being over-weight.

I dont believe this non sense also. This past winter, I was chowing down on mixed nuts, and one day i noticed(felt fat) and i actually gained 7 pounds, and i never did anything different but eat alot of snacking of nuts, those are my weakness

I've been eating bags of sunflower seeds over the last couple of months and I know I've gained weight but I also have been less physically active.

[mawilson 2,133]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

Really? No offense, but I had this impression of you being over-weight.

Me? Overweight?

[one...two...tree 2,762]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

Really? No offense, but I had this impression of you being over-weight.

Me? Overweight?

Post your pic on VJ and squelch the rumors right now.

[mawilson 2,133]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

Really? No offense, but I had this impression of you being over-weight.

Me? Overweight?

Post your pic on VJ and squelch the rumors right now.

Not me

Not me

Not me

[one...two...tree 2,762]

I eat lots of nuts (almonds, cashews, walnuts, hazelnuts) every day and haven't gained a pound.

Really? No offense, but I had this impression of you being over-weight.

Me? Overweight?

Post your pic on VJ and squelch the rumors right now.

Not me

Not me

Not me

Thank you for the favourites as well, here, have a Llama

Number 3 is definitely NOT you.

[Hilarious Clinton 452]

That's crazy talk. I don't believe it.

I'm a bit skeptical too. I'm thinking if you eat too much of anything, you're going to gain weight, no?

Where'd you find the story. I can't just eat a few nuts... I end up eating the whole container.

[Aymerlu 3]

That's crazy talk. I don't believe it.

I'm a bit skeptical too. I'm thinking if you eat too much of anything, you're going to gain weight, no?

That's what I'm thinking

[one...two...tree 2,762]

That's crazy talk. I don't believe it.

I'm a bit skeptical too. I'm thinking if you eat too much of anything, you're going to gain weight, no?

Where'd you find the story. I can't just eat a few nuts... I end up eating the whole container.

http://www.vegetarianbaby.com/articles/nuts.shtml

I'm devouring Pistachio's right now and I can't stop either...

[Sheriff Uling 3]

A few nuts have made plenty of women fat... That's how I got here. Hehehehehe!!!