This is a pretty old study, published Sept. 2006, that touts eating nuts. The study concludes:
Although nuts are high in fat, the available data demonstrate that adding nuts to habitual diets of free-living individuals does not cause weight gain. In fact, there may be a tendency for nuts to decrease fat mass. As expected, isoenergetic replacement of nuts for other foods does not result in changes in body weight. In the context of weight loss diets, adding nuts to a calorie-restricted diet in obese individuals produces a greater magnitude of weight loss. Studies over 1 year are required to prove the safety of consuming nuts under free-living conditions in the long-term.
New research is also pointing to a protective role for nuts in reducing the risk of type-2 diabetes and in improving insulin sensitivity in obese diabetics under weight loss situation. Clearly more research is needed in determining whether nuts do influence insulin sensitivity in both normal and type-2 diabetic individuals. Future studies on the role of nuts on body weight regulation and insulin sensitivity should attempt to understand the mechanism(s) by which nuts bring out the desirable effects. In the meanwhile, there is sufficient evidence to continue promoting the inclusion of nuts as part of healthy diets.
Bottom line: eat nuts. I'm munching on some almonds right now.
Here is a summary of the study.
Are All Calories Created Equal? A New Study Shows A Serving Of Almonds Can Help You Feel Full, Without Leading To Weight Gain
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