Substituting half a daily serving of unhealthy foods with nuts may help stave off gradual weight gain during the aging process. This is the result of a long-term observational study published in September. The analysis showed that increasing consumption of walnuts, other tree nuts and peanuts, was associated with less long-term weight gain and a lower risk of becoming obese (BMI of 30 or more kg/m²), overall.
Increasing nut consumption by half a serving a day (14 grams) was associated with a lower risk of putting on 2 or more kilos over any 4-year period. The researchers observed a lower increase of -0.19 kilograms in the 4-year period when eating nuts in total, -0.37 kilograms for walnuts.
The relative risk of obesity was reduced by 3% by an increased consumption of nuts in general, and a daily half serving increase in walnut consumption was associated with a 15% lower risk of obesity.
The complete abstract and further results of the study can be found in the online journal BMJ Nutrition, Prevention & Health at https://nutrition.bmj.com/content/early/2019/08/27/bmjnph-2019-000034.