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Study suggests that nuts can be an effective weight loss aid
Last reviewed: 02.07.2025
A recent study from the University of South Australia found that including nuts in calorie-controlled weight-loss diets does not hinder weight loss and may actually have a positive effect. The results were published in the journal Nutrition Research Reviews.
Main results of the study
In an analysis of data from seven randomized controlled trials that assessed weight changes and glycemic control in energy-restricted (ER) diets, the researchers found that none of the studies showed a negative effect of nuts on weight loss.
Moreover, in four of the seven studies, people who consumed 42–84 grams of nuts as part of an ER diet experienced significantly greater weight loss than those who followed a nut-free ER diet. The weight loss in the “nut-rich” ER diets was an additional 1.4–7.4 kg, which may be related to the nuts’ ability to effectively suppress hunger.
Interestingly, in those studies that found no difference in weight loss between nut and nut-free diets, the amount of nuts consumed was usually lower.
Importance to public health
These results are good news for people trying to control their weight.
University of South Australia researcher Professor Alison Coates says nuts are a nutritious food that should be included in weight loss diets.
"People often avoid nuts when trying to lose weight because they believe the energy and fat in nuts may contribute to weight gain," says Professor Coates.
"But in reality, nuts are rich in healthy unsaturated fats, plant protein, and dietary fiber, all of which promote satiety and reduce excess calorie intake. Nuts have been associated with improved cardiovascular and metabolic health, better gut health, and improved cognitive function.
"Despite this, most people do not eat enough nuts, and 60% report not eating them at all.
"If concerns about weight gain have been stopping people from eating nuts, rest assured that this is not the case. Nuts do not cause weight gain. In fact, they do not negatively affect weight loss; in fact, they actually promote it."
Positive reviews
Dr Sharaya Carter, co-author of the study, says the findings are good news for nut lovers.
"Nuts are an important part of many people's diets because they offer flavor and texture not found in other food groups, while still being a healthy on-the-go snack," says Dr. Carter.
"For people who enjoy eating nuts, knowing that they can help them achieve weight loss goals while improving their overall health is a huge plus. It's also great for health professionals, who can confidently recommend nuts in the context of a healthy diet without worrying about negative effects on weight."
Conclusion
Including nuts in a calorie-controlled diet not only does not hinder weight loss, but may actually promote it while improving overall health. This finding has broad implications for a wide range of people and could change the way we approach nutrition and weight management recommendations.