How can nuts help with weight loss? A scientific guide to choosing metabolism-boosting snacks.

Snack Choices to Boost Metabolism – Nuts

During the initial stages of weight loss, it's tempting to snack after meals. Instead of choosing processed sugary foods like cakes, cookies, and sugary chocolates, opt for nuts, which are rich in healthy fats and can boost metabolism.

A 2010 study published in the journal *Nutrition* analyzed 150 relevant papers and dozens of large epidemiological studies to comprehensively assess the impact of nuts on human health. The study found that people who regularly consume nuts experience significant health improvements. Nuts help lower blood lipids, reduce the risk of coronary heart disease, and offer benefits such as reducing inflammation, decreasing abdominal fat, and preventing weight gain.

However, why do some people lose weight by eating nuts, while others gain weight? The answer lies in the type of nuts consumed. Some nuts, in addition to containing healthy fats, also have a high content of net carbohydrates (the carbohydrates that can raise blood sugar after dietary fiber is removed). During weight loss, prioritize nuts with low net carbohydrate content, such as pecans, macadamia nuts, Brazil nuts, pine nuts, hazelnuts, walnuts, and almonds. Avoid nuts with high net carbohydrate content, such as sunflower seeds, peanuts, cashews, pistachios, and chestnuts.

Whether the nuts have been processed is also important. Natural, unprocessed nuts are higher in minerals and healthy fats, which is why they offer health benefits. Nuts processed with methods like salting usually contain a large amount of sodium. Furthermore, processing involves high-temperature frying with refined vegetable oils and the addition of various additives, which can destroy the natural fats in the nuts and increase the risk of obesity and disease. Therefore, when buying nuts, it's best to choose natural, unprocessed nuts. If these are unavailable, choose plain nuts with minimal additives.

Nuts shouldn't be consumed without limit; a daily intake of 20-35 grams is recommended. You can mix different types of nuts and portion them into small bags to carry with you daily, making it convenient and preventing overconsumption. It's also important to note that nuts contain a large amount of high-quality fats. If you consume excessive sugary foods and then eat too many nuts, this combination of sugar and fat will not only lead to weight gain but also cause inflammation and affect your skin condition.