Research: Nuts reduce weight regain

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Nut consumption appears to reduce risk of weight gain and obesity

Assorted Nuts
Assorted Nuts

There has been prior research to look at nuts and increased weight loss and nut consumption and increases satiety.  I have even written an article on walnuts, almonds, and peanut butter.  The question is does not consumption decrease weight gain and risk of obesity.  Before recent studies, there has been inconsistent evidence regarding the relationship between higher intake of nuts and weight gain.  Since nuts are dense in energy and calories, it would make sense that increased nut consumption could hinder weight loss and increase weight gain.  

A new study from 2017, “Nut intake and 5-year changes in body weight and obesity risk in adults: results from the EPIC-PANACEA study” looked at just this question​[1]​.  The researchers investigated the relationship between increased nut intake and changes in weight over a 5-year duration.  The study included 373,293 men and women from 25–70 years old from 10 European countries.   Habitual intake of nuts including peanuts was estimated using dietary questionnaires.  Bodyweight was measured at recruitment and self-reported 5-years later.  Results from the study revealed that study participants gained 2.1 kg over five years and subjects with the highest nut intake had less weight gain.

The bottom line: Higher nut consumption helps with weight loss and prevents weight gain.  It is clear that nuts may reduce obesity risk.  

[1]Freisling et al., “Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results from the EPIC-PANACEA Study.”


  1. Freisling, Heinz, Hwayoung Noh, Nadia Slimani, Véronique Chajès, Anne M. May, Petra H. Peeters, Elisabete Weiderpass, et al. “Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results from the EPIC-PANACEA Study.” European Journal of Nutrition, July 21, 2017.

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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