Nuts are packed with nutrition, yet they are also packed with calories–lots of them, even more so than extracted oil, margarine, or butter! We’re talking like 3200 to over 4000 calories, per pound, depending on the nut. So, the nutritional research question is, “Why don’t nuts the make people fat–or do they?”
According to Michael Gregor MD, there have been 18 clinical trials reviewing nuts and weight after adding, in some cases, entire handfuls of nuts to peoples’ daily diets, and people gained a few pounds in only two cases.
Of course, if you sit in front of the TV munching on cashews (a whole bag of cashews is like a whole tree’s worth of nuts that would have naturally taken you hours and hours of energy to procure), you will get fat. But, that’s not what we are talking about here.
According to the other 14 studies, participants did not gain weight , nd in 3 of these studies, they actually lost weight!
How is that even possible?
First of all, I was not surprised by this information. In fact, I have been eating nuts and seeds for a very long time. And, already know this to be true myself, having learned it from one of the pioneers on the subject of eating nuts, Joel Fuhrman, MD, who advocates nut consumption, in the face of so many other doctors warning against doing so because of fat content.
But how is it possible to eat such a high-calorie food and not gain weight?
It is important to keep in mind that these were clinical trials where people added nuts to their eating styles for only a few months. So, what about the long-term effects, after years of eating nuts?
Well, this has been studied in 6 different ways, in studies lasting from one year to eight years. One of these studies, called the Harvard Nurses’ Health Study, found no significant change, and the other 5 studies, showed a decrease in weight gain from eating nuts.
The reason I know is to be true is simple. Nuts are a nutrient-rich food. They are packed with fiber, nutrients and healthy fats. And, you don’t need to eat many of them to shut off any existing hunger and become pretty full. In addition, if the rest of your eating style is 90% or More Plant-Based, Nutrient Rich, and is optimized for nutrient density and volume, then your desire to eat too many nuts, even if you have a bag of them in front of you (hopefully not) becomes diminished.