INDUSTRY NEWS
Cracking new ground: Nuts for Life update
Nuts and weight
For more than two decades, the evidence has consistently shown that nuts don’ t trigger weight gain- and may, in fact, be protective. But this appears to contradict what many of us might expect, given nuts are energy dense. A new paper, by Australian researchers, connects the dots for the first time between the multiple mechanisms that help to explain the weight neutrality of nuts. Published in Frontiers in Nutrition in July, the review was led by researchers from FOODiQ Global, the University of Newcastle and Australian Catholic University, and funded by Nuts for Life.
How nuts support metabolic health The review paper describes several interconnected pathways behind the benefits of nuts, including:
- Reduced metabolisable energy: Some fat remains trapped within the nut’ s fibrous cell walls during digestion, meaning the body absorbs up to 26 % less energy from whole nuts than standard food calculations predict.
- Satiety and energy compensation: Nuts can reduce hunger and, and as a result, people tend to eat fewer calories later in the day. On average, this reduction is enough to make up for about 75 % of the calories in the nuts.
- Increases in energy expenditure( i. e. the energy used by the body to digest food): Nuts may have small effects on energy metabolism and expenditure, although findings in this area are inconsistent.
- Improved insulin sensitivity: Overall, nuts appear to modestly improve insulin sensitivity – a marker of metabolic health
Dr Joanna McMillan talks about nuts and weight in an Instagram reel, August 2026.
“ This review challenges the idea that weight management is just about counting kilojoules. Nuts’ unique structure, healthy fats, plant protein, fibre and bioactive compounds work together to influence energy digestion and absorption, appetite regulation and metabolic health.” – Belinda Neville, Nuts for Life
and a favourable metabolic environment, important for weight maintenance over the long term.
- Reduced inflammation: Higher body weight is linked with elevated inflammatory markers – and emerging evidence suggests that nuts, thanks to the anti-inflammatory effects of their healthy fats, polyphenols, fibre and minerals, may reduce some of these markers.
- Beneficial gut bacteria: While evidence is still emerging, research to date indicates that nuts may shift gut microbial composition, which in turn, supports weight management. Central to the study authors’ conceptual framework is the idea that
“ Still avoiding nuts because they’ re‘ too high in calories’? Here’ s the problem: a calorie count doesn’ t tell you the full story of a food. Nuts are a brilliantly nutritious daily habit. Judge the whole food, not just its calorie count.” – Dr Joanna McMillan, Instagram
nuts should be viewed as complex food matrices, rather than simply calorie-dense foods. This perspective recognises that foods containing the same number of calories can have very different effects on the body.
Turning evidence into action We have leveraged the published paper to further engage health professionals and key opinion leaders on the topic of nuts, energy balance and weight. Activities have included a media release,‘ New Australian research explains why eating nuts doesn’ t lead to weight gain’; a dedicated e-newsletter to more than 4,700 health professionals; direct emails to 30 + key opinion leaders; multiple LinkedIn posts; and more. We called on health professionals to help bridge the gap between evidence and practice by:
• Challenging long-held assumptions about energydense foods and weight gain.
• Looking beyond calories when evaluating nuts and considering the role of the food matrix.
• Supporting dietary guidance and nutrition policies that better reflect the evidence on nuts and body weight.
• Encouraging patients and the wider community to enjoy at least one handful( 30g) of nuts each day.
Contact us: You can reach Nuts for Life on 02 9460 0111, or via email:
• Belinda Neville, Program Manager: belinda. neville @ nutsforlife. com. au
• Maree Hall, Digital and Communications Manager: maree. hall @ nutsforlife. com. au
Follow us on LinkedIn: www. linkedin. com / company / nuts-for-life
industry. australianalmonds. com. au
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