Eating a handful of these a day can lower your risk of diabetes and obesity

Excessive weight gain is a difficult thing to mitigate because it is more often than not influenced by several factors. There’s this idea that nutrition advice is meant to be observed categorically when everyone’s bodies react to foods very differently, even healthy foods. This carries over to the psychological stigmas as well.

Obesity isn’t, as a rule, a consequence of gluttony. Eating is an activity integral to a culture’s fundamental personality. It promotes bonding, pleasantly distracts, and serves most other vices quite well. The obesity crisis cannot be attenuated by abstinence, of course, so we need to consider viable substitutes.

This very consideration has led to inspiring research published in the journal  BMJ Nutrition, Prevention & Health. Because nuts are so packed with protein, fat, and fiber, a modest portion will leave us feeling fuller a lot longer, effectively curbing are appetite. From the report:

“We aimed to evaluate the association between changes in total consumption of nuts and intakes of different nuts (including peanuts) and long-term weight change, in three independent cohort studies.”

Changes in nut consumption influence long-term weight change in US men and women

The average American adult analyzed in the study gained about a pound a year. The researchers examined more than 280,000 participants of three long-term studies. Over the course of two decades, each respondent was asked after their weight gain and how often they ate an ounce of nuts a day, at four-year increments.

Upon review, the results intimated that those that habitually incorporated nuts into their diet significantly lowered their risk of developing diabetes in addition to being associated with less-longterm weight gain.

The participants that consumed just a handful of nuts a day gained  50% less weight than those that only ate them now and again. Those that ate at least half an ounce a day enjoyed a 23% risk decrease of putting 10 or more pounds over the course of four years. These were true any kind of nut, including peanuts, despite how calorically dense they are but if your curious that risk hierarchy breaks down as follows: tree nuts, walnuts, other tree nuts, peanuts, and peanut butter are 4%, 6%, 10%, 7%,3%, and 2% respectively.

“In addition to the impact on human health, using environmentally friendly plant-based protein, such as nuts and seeds, to replace animal sources of protein may contribute to the promotion of a global sustainable food system,” explained epidemiologist Deirdre Tobias, who also co-authored the new report.