Nuts' high calorie count often deters dieters, but experts say portion control and context matter more than the numbers.
Nuts and calories
Nuts are often avoided by people watching their weight due to their high calorie content, with about 650 kcal per 100 g. This has led many to believe that eating nuts can sabotage diet goals.Nutritional benefits of nuts
Dietitian Aurore Lavergnat explains that nuts are rich in polyunsaturated fatty acids, especially omega-3 fatty acids from plant sources, which are beneficial for health. These nutrients are often overlooked in discussions about calorie intake.Portion size matters
Research from the American Society for Nutrition and the University of Georgia shows that eating a standard handful of 20 to 30 g of nuts daily does not lead to significant weight gain. This challenges the idea that nuts are inherently unhealthy.Nutritional comparison
A small handful of nuts, around 120 to 200 kcal, is comparable to a chocolate bar in calories but offers a much better nutritional profile. The Swiss Society of Nutrition supports this view, emphasizing the quality of nutrients over quantity.Smart consumption
Aurore Lavergnat advises replacing high-calorie snacks like cookies or chips with nuts. She emphasizes planning portions in advance to ensure nuts are part of a meal or snack, not an extra addition.
