Are you nuts about nuts? If you’re we’ve got news for you. If you aren’t its time you begin to appreciate the goodness in these little nuggets packed with a plethora of health benefits. 

All nuts, including peanuts can help in the prevention of weight gain as well as give you other cardiovascular benefits. 

Turns out, of all the nuts eating Brazil nuts has the most impact in these categories.

Two separate studies presented at the American Heart Association's Scientific Sessions 2018 in Chicago tried to show the benefits of eating nuts daily. One study analysed the influence of eating nuts and peanuts on long-term bodyweight. The other study examined whether eating Brazil nuts could increase a sense of fullness and improve glucose and insulin responses. 

In the analysis of nuts' impact on weight, researchers followed health professionals who were free of chronic disease at the start of the study. They found that eating one one-ounce (approximately 30 grams) serving of any type of nuts or peanuts, in place of foods generally considered low in nutritional value, was associated with a lower risk of long-term weight gain and obesity.

The findings of one of the studies revealed that eating a daily serving of any type of nut or peanuts was associated with less risk of weight gain or becoming obese over the four-year intervals. 

It also showed that substituting one serving a day of any type of nuts in place of one serving of red meat, processed meat, french fries, desserts or potato chips was associated with less weight gain over the four-year intervals.

A serving of nuts is defined as one ounce of whole nuts or two tablespoons of nut butter. "People often see nuts as food items high in fat and calories, so they hesitate to consider them as healthy snacks, but they are in fact associated with less weight gain and wellness," said first author of the study, Xiaoran Liu.

"Once people reach adulthood, they start to gradually gain about one pound a year of weight, which seems small. But if you consider gaining one pound over 20 years, it accumulates to a lot of weight gain. Adding one ounce of nuts to your diet in place of less healthy foods—such as red or processed meat, French fries or sugary snacks—may help prevent that slow, gradual weight gain after you enter adulthood and reduce the risk of obesity-related cardiovascular diseases." she said.

The findings of the study involving Brazil nuts revealed that they increased a sense of fullness and reduced feelings of hunger.

Eating Brazil nuts did not significantly increase blood glucose or insulin. Apart from increasing a sense of fullness "Eating Brazil nuts stabilised postprandial (after eating) blood glucose and insulin levels, which may be beneficial in preventing diabetes and weight gain," said senior study author Mee Young Hong.

"Our study allows researchers and clinicians to consider the possible beneficial role of Brazil nuts to help people feel full and maintain a healthy level of glucose, reducing the risk of obesity and diabetes," Hong said. 

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