People who eat small nuts every day, such as walnuts, chestnuts, almonds, and pine nuts, have been shown to help prevent weight gain and obesity as they age.
A research team at Harvard University in the United States has conducted research for more than 300,000 people for 20 years. The team divided them into three groups and analyzed information on weight, eating habits, and physical activity.
The first of the three groups consisted of more than 51,000 professional men aged 40-75 years, with the remaining two groups consisting of 120,000 nurses aged 24-55 years. The team asked them to check their weight and eating habits every four years and report their exercise every two years.
Studies show that people who eat one handful of nuts of any kind (about 14 grams) every day have less weight gain over the long term and are at lower risk of obesity.
In addition, if you eat 14g of nuts instead of snacks such as chocolate and sweets, you can prevent weight gain of 0.41 ~ 0.7㎏ for the next 4 years, and if you eat 14g a day without eating nuts at all Turned out to be.
Previous studies have shown that an increase in body weight of 2.5 to 10 kilograms significantly increases the risk of heart disease, stroke and diabetes. The fiber in nuts is a good combination with fat in your gut, which means you’re consuming more calories.
“Because of this effect, eating 14 grams of nuts every day lowers the risk of obesity by 23 percent,” said Dr. Xiaoran Liu.
The findings (Changes in nut consumption influence long-term weight change in US men and women) appear in the British Journal of Medicine, Prevention and Health.