Unsaturated ‘omega-3’ fats from nuts could offer heart health benefits. However, nuts are viewed as being high in total fat and calories, which has discouraged their use in traditional heart health diets.

US researchers set out to find whether a daily portion of nuts – enough to be effective for heart health – would have a detrimental impact on body weight. Twenty subjects (average age 24 years) took part in a 23-week crossover trial. During the first 10 weeks, they consumed a 340 kcal portion of almonds daily (around 55 g). After a 3-week washout period, they followed their usual diets. Body weight, energy intake, energy expenditure and metabolic rate were measured throughout.

The results showed that including a daily portion of almonds – enough to benefit heart health – had no impact on body weight. This was because the additional calories from the nuts were compensated for by a lower energy intake from other foods. No significant changes were seen in metabolic rate or total energy expenditure. It was concluded that almonds could be added safely to heart health diets without adversely affecting body weight. However, it should be noted that this study was carried out in a small group of non-obese adults. It would be worthwhile repeating this kind of study in overweight subject with a risk of heart disease.

For more information, see
Mattes R & Hollis J (2007). Effect of chronic consumption of almonds on body weight in healthy humans. British of Nutrition  Apr 20; [Epub ahead of print].

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