Nuts are high in calories. This is because a large part of it is fat, which is a concentrated source of energy. One gram of fat contains 9 calories, while one gram of carbohydrate or protein contains only 4 calories. Nuts mainly contain unsaturated fat. This type of fat is related to the protective effect of many diseases (such as heart disease). The calorie and fat contents of some commonly eaten nuts per 1 ounce (28g) are as follows:
Walnut: 183 calories, 18 grams of fat.
Brazil nuts: 184 calories, 19 grams of fat.
Almond: 16 1 calorie, 14g fat.
Pistachio nuts: 156 calories, 12 grams of fat.
Cashews: 155 calories, 12g fat.
Because nuts are high in fat and calories, many people think that adding nuts to their diet will lead to weight gain.
However, as described below, scientific research does not support this.
Abstract: Nuts are rich in fat and high in calories. Fat is a concentrated energy source. Even a small portion is high in fat and calories.
Several large-scale observational studies have found that the higher the frequency of eating nuts, the lower the body weight. It is not clear why this happens, but it may be partly because people who eat nuts choose a healthier lifestyle. However, human studies have shown that taking nuts as part of the diet will not hinder weight loss. In fact, it usually promotes weight loss.
For example, a study of 65 overweight or obese individuals compared low-calorie diets and almond diets with low-calorie diets and complex carbohydrates. They consume the same amount of calories, protein, cholesterol and saturated fat. At the end of 24 weeks, those who ate almonds lost 62% in weight and body mass index, 50% in waist circumference and 56% in fat.
In other studies, a calorie-controlled diet containing nuts caused weight loss similar to a calorie-free diet.
However, people who eat nuts have improved their cholesterol levels, including reducing "bad" low-density lipoprotein cholesterol and triglycerides. People who eat a nut-free diet have no such benefits.