Should I avoid nuts if I dont want to put on any more weight?
It seems strange that a food that is very rich in fat might be seen as suitable for people who may be carrying some excess body fat. Nevertheless, several studies have indicated that moderate intake of nuts (25–50 grams per day, a small handful) is not associated with a tendency to gain weight. In fact, although the evidence isn’t conclusive about this, consuming nuts may assist slightly with actual weight loss. If this turns out to be correct, it may be because nuts have a high satiety value (i.e. they make you feel ‘full’ for a relatively low kilojoule intake). If you decide to increase your consumption of nuts, to make sure your kilojoule intake doesn’t increase, it is important to substitute nuts for less nutritious foods rather than simply ‘add’ them to your diet. As examples, nuts could replace some processed meats, refined cereal foods such as white bread, fatty and/or sugary snack foods, fried takeaways, and so on.
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