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Review
. 2023 Feb 25;15(5):1162.
doi: 10.3390/nu15051162.

Nuts, Energy Balance and Body Weight

David J Baer  1 , Michelle Dalton  2 , John Blundell  3 , Graham Finlayson  3 , Frank B Hu  4
Affiliations
Review

Nuts, Energy Balance and Body Weight

David J Baer et al. Nutrients. .

Abstract

Over several decades, the health benefits of consuming nuts have been investigated, resulting in a large body of evidence that nuts can reduce the risk of chronic diseases. The consumption of nuts, being a higher-fat plant food, is restricted by some in order to minimize weight gain. In this review, we discuss several factors related to energy intake from nuts, including food matrix and its impact on digestibility, and the role of nuts in regulating appetite. We review the data from randomized controlled trials and observational studies conducted to examine the relationship between nut intake and body weight or body mass index. Consistently, the evidence from RCTs and observational cohorts indicates that higher nut consumption does not cause greater weight gain; rather, nuts may be beneficial for weight control and prevention of long-term weight gain. Multiple mechanisms likely contribute to these findings, including aspects of nut composition which affect nutrient and energy availability as well as satiety signaling.

Keywords: appetite; body weight; calories; energy; food intake; mastication; nuts; obesity.

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Conflict of interest statement

D.J.B. has received research grants related to this manuscript from Paramount Farms, Almond Board of California and the California Walnut Commission. He has served (non-compensated) on the California Walnut Commission’s Health and Research Advisory Group. J.B., G.F. and M.D. have received research grants from the Almond Board of California for work cited in this manuscript.

Figures

Figure 1
Figure 1
The Satiety Cascade depicts meal size and the time between meals is influenced by the processes of satiation and satiety. It also demonstrates the interaction between the homeostatic and hedonic influences on the processes of satiation and satiety. Adapted from Blundell and Finlayson [30].
Figure 2
Figure 2
Left: Area under the curve hunger for the almonds condition, energy- and weight-matched comparator (crackers) and weight-matched comparator (water). Right: Satiating efficiency (measured by the Satiety Quotient) of the almonds compared to comparator for 120 min post-consumption [16]. Adapted from Hollingworth et al. [61]. Note: * p < 0.05; *** p < 0.001.
Figure 3
Figure 3
Association between weight change (kg) every 4 years and substitution of nuts and individual types of nuts, per 0.5 servings/day with equal serving of other food items among NHS, NHS II and HPFS. Weight changes are presented as solid bars; T bars represent 95% CI. Multivariate model was adjusted for age, menopausal status (pre- or postmenopausal) and hormone therapy use (never, past or current) in women; baseline BMI of every 4 years; hours of sleeping at baseline; changes in lifestyle factors: smoking status (never, former, current: 1 to 14, 15 to 24, or ≥25 cigarettes/day), physical activity (MET hours/week), hours of sitting (hours/week); and changes in dietary factors: fruits, vegetables, alcohol, snacks, dessert, French fries, red or processed meat, whole grain, refined grain products and sugar sweetened beverages.
Figure 4
Figure 4
Conceptual framework of potential mechanisms linking nut consumption to decreased body weight and weight gain [86].
See this image and copyright information in PMC

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Grants and funding

The NUTS 2022 conference was organized by the Rovira i Virgili University, with all the expenses of the organization covered by Barcelo Congresos, including the fees related to publishing the Proceedings in Nutrients. Barcelo Congresos SA has received funds from the International Nut & Dried Fruit Council (INC). Neither the researchers attending the NUTS 2022 Conference nor the Rovira i Virgili University have received funds from the INC. FBH’s travel expenses and accommodation have been covered by Barcelo Congresos. Researchers did not receive any additional financial support related to their participation in the NUTS 2022 conference. Sponsors did not have any role in organizing the conference, selecting or inviting the speakers nor in the writing or reviewing the proceedings of the conference.