DOES NUTS CONSUMPTION LEAD TO WEIGHT GAIN?

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Nuts - such as almonds, pistachios, peanuts, cashews, pecans and walnuts have a very high number of calories. An ounce of peanuts usually contains about one hundred and sixty calories, according to the United States Department of Agriculture, diets with a high-calorie number often do lead to weight gain and thus obesity. However, there was a review published in the year 2011 in "Metabolism, Nutrition, and Cardiovascular Diseases" that reported that eating nuts does not actually increase your risk of gaining weight

Nuts in Moderation

Eating nuts in moderation does not pose a major threat for gaining weight but may even enhance weight loss,this is according to a study published in 2010 by the "Asia Pacific Journal of Clinical Nutrition." Nevertheless, overindulging in consumption of nuts as part of a high calorie diet plan could actually cause you to pack up on a couple of extra pounds. The American Dietary Guidelines suggest that eating 6 teaspoons of oils every day when you are consuming a 2,000 calories meal plan. ChooseMyPlate.gov also reports that an ounce of nuts typically equals three one ounce equivalents from the oils group. Therefore, when you are eating about 2,000 calories a day, 2 ounces of nuts every day can fit into your daily meal plan.

Higher Energy Expenditure

Another reason as to why nuts will not likely cause weight gain in your body is if you decide to increase your body's daily energy expenditure when you consume them. Nuts are very rich in protein, this greatly increases a person's calorie expenditure i.e According to a 2009 study published in the "Journal of Nutrition." Another study that was published in the "Asia Pacific Journal of Clinical Nutrition" also found that consumption of nuts is usually associated with an increase in the resting energy expenditure and the thermic effect of food, which is the no of calories that your body burns when consuming and processing the food you eat.

Increased Satiety

The proteins that are contained in nuts do also help in increasing satiety, or that feeling of fullness you get after you have eaten, is another point worth noting from the 2009 study in the "Journal of Nutrition." Fiber, is also very abundant in nuts, fiber also helps increase satiety. The 2010 study that was published in the "Asia Pacific Journal of Clinical Nutrition" also confirms that tree nuts have very high satiety properties. The increased level of satiation you experience from eating tree nuts does help you control the overall calorie intake, which is very beneficial for a healthy weight management.

Considerations

No matter the number of nuts you eat daily, if you end up consuming very many overall calories you are likely going to gain weight. The American Dietary Guidelines 2010 suggests that most of American women need about 1,600 to 2,400 calories daily to maintain healthy weight, while a majority of U.S. men require about 2,000 to 3,000 calories daily.