Dietitian: They are very nutritious
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Published 2026-01-19 10.53
Nuts contain a whole lot of nutrients, but are also full of calories.
But according to new research, you don’t have to be afraid of gaining weight from them – if you eat moderate amounts.
– Nuts help keep the sweet tooth away and provide satiety, says dietician Emma Lindblom.
Eating two to three tablespoons of nuts per day is included in the Swedish dietary advice. According to the Swedish Food Agency, a daily intake can also reduce the risk of cardiovascular disease, mainly due to positive effects on blood lipids.
– They are very nutritious and contain, in addition to healthy fats, protein, fibres, vitamins and minerals, says Emma Lindblom, dietician who also advises athletes on nutrition.
– The disadvantage is that they contain a lot of energy, so you shouldn’t eat too much.
Ate less salt and sugar
In a new study published in Nutrients, the American researchers also see that nuts can keep tabs on the sweet tooth.
– The participants did not feel the same desire for cakes, sweets, ice cream and pizza. They also ate fewer salty and sugary snacks.
The study is based on 84 participants who were divided into two groups.
– All had risk factors such as obesity and high blood pressure. They were also quite young, so even if the study is well done, one would have liked to see a study with older participants, says Emma Lindblom.
At the beginning, the participants were given a period where they ate a well-balanced diet that included snacks with a high carbohydrate content.
– Then one group ate about 30 grams of unsalted nuts or almonds twice a day. That’s about two to three tablespoons. The other group snacked on crackers or pre-made bars.
Took samples
The study ran for 16 weeks where the participants’ food intake was recorded but also what type of food they craved.
– They also took samples of hormones that are linked to appetite, says Emma Lindblom.
Apart from the fact that the participants who ate nuts had less of a sweet tooth, they ate better in general just from speed.
– They ate more protein from different sources. The researchers also saw that in the group that ate nuts, the type of hormones that regulate appetite increased.
Unchanged weight
None of the groups gained weight, but neither did they lose anything.
– But in the longer term, this can be important, because you don’t have as big a sweet tooth, says Emma Lindblom.
To get a healthy effect from nuts, one should not eat too much.
– A bag of peanuts can contain the energy needs for a whole day. It is also best to eat unsalted nuts that are not, for example, honey roasted. Measure how much two to three tablespoons are and put the bag away, advises Emma Lindblom.
The group that did not eat nuts in the study had an unchanged sweet tooth compared to before. They also ate less fruit.
– Both fruit and nuts are great as snacks in normal life. It is also good to mix different nuts for best results.
It’s about getting in as many different nutrients as possible, Brazil nuts, for example, contain a lot of selenium.
– Hazelnuts and walnuts are grown in Sweden, you can also think about that, that they are not shipped too far.
Emma Lindblom points out that a few nuts are not enough as a snack for a person who is getting rid of a lot of calories.
– Then maybe you need a bowl of oatmeal that has been left overnight, together with nuts and fruit.
Is filling
If you want to lose weight, nuts are not an obstacle, if you stick to the right amount.
– Of course you have to look at the whole, but nuts are filling. If you look at the whole diet with good fats and a higher proportion of protein, two or three tablespoons is good for everyone.
So after the Christmas holidays, the craving for sweet and salty can be extra strong because you may have eaten too much of that stuff.
– Then nuts can be included to reduce the sweet tooth, along with adjusting your food intake.
Useful nuts
- Feel free to mix different types of nuts, eat about two to three tablespoons per day for the best health effect.
- Do not eat discolored or shriveled nuts, or those that smell or taste bad.
- Nuts contain many nutrients and reduce feelings of hunger. Nuts can make it easier to maintain weight, nuts also reduce the risk of cardiovascular disease.
- Because nuts contain fat, they have a longer shelf life if they are stored in the refrigerator
Brazil nuts
Contains a lot of selenium, so you can get too much if you eat too many. Also contains healthy fats, fibers and minerals and vitamins such as B vitamins and E vitamins. Also rich in zinc and magnesium.
Walnuts
Contains a lot of the fatty acid omega 3 and vitamin E. Also high in iron and potassium and fibre.
Mandel
Rich in minerals such as calcium, iron and zinc. Contains monounsaturated fat and protein, vitamin E and B-2.
Peanut
Contains magnesium, iron and folate, a form of vitamin B. Also has a high content of fibers and protein.
Cobnut
High content of vitamin E, and folate, a B vitamin. Also contains magnesium, and a high percentage of unsaturated fat. Also has a high fiber content.
Pecan
Contains a lot of iron and magnesium, as well as vitamin E. Has a high proportion of unsaturated fat and high fiber content.
Cashew
High content of magnesium, phosphorus and iron. Rich in unsaturated fat.
Pistachios
Contains protein and fibres, vitamins and both monounsaturated and saturated fatty acids. Also various vitamins such as B23, vitamin C and folate.
Source: Swedish Food Agency, iform.se, supernyttigt.se, axelsons.se.
