02/08/2026
🌱
Nutrition is much more nuanced than calories in, calories out
Take nuts 🥜 for example
Nuts are energy dense (yep, that means they're HIGH in calories)
The perception... 🤔
Studies show that almost two-thirds of people think that eating nuts can contribute to weight gain
The evidence... 🔍
A recent scientific review found abundant evidence that regularly eating nuts does NOT promote weight gain. This was across more than 19 systemic reviews involving hundreds of studies, including individual studies:
⏳ lasting up to 2 years
🥜 using a variety of nuts
☝️ with intakes as high as 100 g per day
💓 and in populations with T2DM & cardiovascular disease
Some studies actually indicated moderate weight loss
Why?
Because food is about so much more than calories
Nuts provide:
💪 Protein
🌱 Fibre
🫒 Healthy fats
🌈 Polyphenols
These nutrients help us feel fuller and more satisfied after eating, which may reduce cravings and snacking
Researchers also believe that the unique structure of whole nuts means we don't absorb ALL of the energy they contain, so the calorie number doesn't necessarily tell the whole story
For me, good nutrition isn't about eating less or measuring every bite we take
It's about noticing how your food makes you FEEL
😋 Satisfied
😊 Sustained
🤸♀️ Energised
That's a much more meaningful measure 💓
