Are Nuts Good for Weight Loss?

an image of a variety of nuts including pistachios, cashews, Brazil nuts and pecans

An assortment of nuts in a crystal bowl

Nuts often get a bad rap for being a fattening food. Nuts are indeed calorie dense and have a high fat content. Many people avoid nuts in their low-fat and calorie diets so they can lose more weight. But this old-fashioned way of thinking and dieting can actually hurt your weight loss goals. Nuts are one of the healthiest foods that can help with your weight loss and management plan.

Are nuts good for weight loss? According to plenty of research, nuts are great for losing weight. Nuts have plenty of essential nutrients and healthy fats. These fats and nutrients are not only beneficial for your overall health but can also help manage your weight. Recent dietary guidelines released by the American, Canadian, and French governments recommend the daily intake of nuts as part of a healthy and balanced eating plan.

Still wondering, Are nuts fattening? Wildly Organic will shatter some old myths and explain why nuts are good for weight loss. Here are five reasons why nuts will help you lose weight:

Healthy Snack

If you believe your low-fat granola or nonfat, fruit-flavored yogurt is helping you lose weight, think again! Many low-fat snacks are packed with sugar, high-fructose corn syrup, and other unhealthy ingredients that are not just bad for you, but also cause weight gain. Research conducted in 2017 by the University of Georgia found that most diet products not only cause obesity but also induce many other health problems such as liver damage and brain inflammation.

Raw, unsalted nuts, on the other hand, are the healthiest food to snack on for managing your weight. How are nuts good for weight loss? Snacking on nuts helps reduce carbohydrate intake. A French study found that daily pistachio consumption improves nutrient intake, decreases carbohydrate and starch consumption, and increases satiety, all of which can help promote healthy weight loss. Wildly Organic’s pistachio nuts are a delicious snack that can help you shed pounds. Snack on our nutrient-rich pistachio nuts for losing weight healthily.

High in Healthy Fats

A small glass vial of yellow oil at the center of a pile of almonds

For decades, we were told that fat is the number one enemy of health. Dietary fat was blamed for obesity, high cholesterol, heart disease, and many other modern ailments. The sugar industry’s decades-old lobbying of the research community is the reason why you’re asking, Are nuts fattening? In the 1960s, the sugar industry paid Harvard scientists to demonize dietary fat and downplay the risk of refined carbohydrates as the real culprit of obesity and other modern diseases.

Nuts are good for weight loss because they’re high in healthy fats! I know that sounds ironic, but high-fat foods can aid in weight management because they help you eat less. Among all other macronutrients, fats take the longest time to digest. They remain in your digestive system for an extended period, keeping you full for longer. A University of South Australia study found that eating almonds reduced hunger, decreased the desire to eat, and lowered total daily caloric intake, helping promote weight loss and management.

Rich in Fiber

Still asking, Are nuts good for weight loss? Nuts are good for losing weight not only because they’re high in fat, but they are also rich in fiber. Fiber is a plant-based nutrient that your body can’t break down. Foods that are high in fiber provide volume and take a long time to digest. Fibrous foods ⏤ such as nuts ⏤ increase satiety and feelings of fullness hours after consumption because fiber delays food emptying from the stomach and intestines.

A one-ounce serving (28 grams) of almonds, hazelnuts, or peanuts provides three grams of fiber, which satisfies more than 10%of your daily fiber needs. Are nuts fattening? On the contrary, studies show that nuts can be slimming. High-fiber foods like nuts decrease body fat and lower the risk of obesity. Nuts’ high-fiber content can reduce your appetite and help you eat less often. Snack on Wildly Organic’s hazelnuts to suppress your appetite naturally.

Energy Intensive to Digest

Nut mixture placed on wooden board

Besides their high fat and fiber content, why else are nuts good for weight loss? Nuts help you lose weight because they have a high calorie cost. Your body uses a significant amount of energy to break down and digest nuts. Raw nuts are laborious to chew, high in plant-based protein, and require special enzymes and bacteria to break down the insoluble fiber. Nut digestion is an energy-intensive process, leaving fewer net calories from food for your body to absorb.

The laborious chewing needed to break down nuts makes your body burn almost 20 percent more energy. Nuts are also good for weight loss because they have a high protein content. Your body uses up to 30 percent more energy to digest and absorb proteins from food. This means by the time nuts are ready for absorption, much of their calories have been expended in the digestion process. Go ahead and munch on Wildly Organic’s Mixed Nuts for losing weight. They yield much fewer net calories than your low-fat cereal bars!

Fewer Calories Than Presumed

If you’re asking, “Are nuts fattening?” you’re probably concerned with its high calorie content. Nuts do have high calories on their nutrition labels. But all calories are not created equal. Many foods are digested differently. Therefore, the amount of calories that will be made available will vary from one food to another. As much as 90 percent of nuts’ calories are derived from their high-fat content. The fiber in nuts can bind to and inhibit fat absorption, causing much of the fat ⏤ and calories ⏤ to be excreted in the feces.

Are nuts good for weight loss? Yes, because they’re not as calorie-rich as you thought! A study published in The American Journal of Clinical Nutrition revealed that nuts’ calories may be overestimated by as much as 32 percent. The researchers found that up to 20 percent of the fat in nuts is not absorbed and eliminated from the body in the form of waste. Another study conducted by The United States Department of Agriculture (USDA) showed that people who ate one serving of almonds received 128 calories instead of the 170 calories stated on the label.

Shop Wildly Organic’s Nuts for Losing Weight

Nuts are one of the healthiest foods that are commonly misunderstood. Nuts are not fattening, but they can actually help you lose weight and keep it off. Nuts are a superfood, packed with essential nutrients, and not as calorie-dense as we all thought. Nuts are good for weight loss. So go ahead and include nuts in your diet plan to stay satiated, reduce hunger and appetite, and lose weight in a healthy manner.

Looking for quality nuts to add to your weight loss regimen? Wildly Organic has the highest quality and most delicious raw nuts you can find anywhere. From certified-organic cashews to heirloom pecans, we store the largest assortment of premium-grade nuts to satisfy diverse tastes and preferences. Shop Wildly Organic’s minimally processed and responsibly sourced nuts and get free US shipping on orders over $49.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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