When it comes to snacks, nuts sometimes get a bad rap. Many people believe that eating nuts, like delicious macadamias, will inevitably lead to weight gain. But guess what? Scientific research is here to bust that myth wide open!*

Nuts and weight gain: what the science says

A wealth of consistent scientific evidence has confirmed something nut lovers will be thrilled to hear: nuts do not cause weight gain. Yes, you read that right! Despite their high energy density, nuts have been shown to be weight-friendly. In fact, research shows that eating nuts daily is associated with less long-term weight gain and a lower risk of obesity. Let’s dive into the details.

Satiety powerhouses: Nuts are incredibly satisfying. Their combination of healthy fats, protein, and fibre means they keep you feeling full longer, which can actually help curb overeating. Plus, the chewing action required to break down nuts before swallowing activates signalling systems in the body that may make you feel full.

Unabsorbed calories: Some studies suggest that the body doesn’t absorb all the calories from nuts. In fact, our bodies may absorb up to 26% less energy from nuts than the number of kilojoules or calories stated on pack.

Healthy choices: Incorporating nuts like macadamias into your diet can encourage healthier eating patterns. Instead of reaching for empty-calorie snacks, a handful of nuts can provide essential nutrients and keep cravings at bay.

Expert opinions

According to experts, nuts are a fantastic addition to a balanced diet. “Despite their energy density and high-fat content, nuts do not cause unwanted weight gain,” says the research. 

Advice from trusted  health professionals to eat 30 grams of nuts a day, within the context of a healthy diet, can promote good health, without adversely affecting weight, and may in fact help with weight management.

How to enjoy macadamias without worry

Here are some tips to make the most of these delightful nuts without fretting about your waistline:

Portion control: A small handful of macadamias can go a long way. Enjoy them as a snack or add them to your meals for a crunchy, nutritious boost.

Balanced diet: Pair nuts with other healthy foods like fruits, vegetables, and wholegrains to create a well-rounded diet.

Mindful eating: Savour each bite and pay attention to your hunger cues. This can help prevent overeating and allow you to fully enjoy the flavors and textures.

Final thoughts

So, the next time you’re eyeing those macadamias, remember this: they’re not just a tasty treat—they’re a smart choice for your health. Embrace the nutty goodness without the guilt. Your body (and taste buds) will thank you!

Stay healthy and happy snacking!

*The scientific references supporting this article are available from Nuts for Life and are also discussed here.