Eating a handful of nuts and dried fruit every day, the secret to not gaining weight

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Elia Tabuenca García
@eliatabuencagarcía

Dried fruit is good and healthy and it is not even true that it gets fat. Indeed, eating it in moderation could be the secret to not gaining weight. To say a new research.

La dried fruit it is good and it is good for you and it is not even true that it gets fat. Indeed, eating it in moderation could be the secret to not gaining weight. To say a new research.





We have talked to you several times about the beneficial effects of dried fruit, an excellent snack that enriches our body with vitamins, minerals and good fats. Many people, however, mistakenly avoid it thinking that it can make you fat.

In fact, eaten in moderation, it has the exact opposite effect. According to new research, published in the journal BMJ Nutrition, Prevention & Health, a small amount of nuts to eat every day (specifically 14 grams) can prevent weight gain.

The research sampled 3 groups: 51.529 men aged 40-75, 121.700 women aged 35-55 and 116.686 women aged 24-44. All people were monitored for 20 years, recording their health, weight and nutrition in particular, which were re-evaluated and updated every four years.

It was found that those who ate at least 14 grams of dried fruit each day had a lower risk of gaining 2 or more pounds over the next 4 years. And this was especially true if dried fruit had replaced other types of decidedly less healthy snacks such as french fries, processed meats, refined cereals or sweets.

It should be noted that adults, on average, tend to gain 500 grams of weight each year. But the simple good habit of consuming nuts regularly could help prevent this gradual and chronic weight gain, thus avoiding problems such as overweight and obesity.

The nights. A handful a day reduces the risk of obesity by 15%.

Although this is an observational study, and researchers are unable to establish the causality between nut consumption and weight maintenance, they do point to some potential mechanisms that could explain the results. Among the advantages of consuming dried fruit, in addition to the richness in nutrients, there is the ability to increase the sense of satiety.



Additionally, nuts are high in unsaturated fats which, according to some studies, increase fat oxidation and thermogenesis, helping to turn calories into energy at a faster rate.

Read also:

  • Nuts: eaten regularly reduces the risk of gaining weight
  • Nuts, pistachios and dried fruit help fight extra pounds
  • Dried fruit: properties, calories and which one to choose
  • All the benefits of dried fruit
  • Dried fruit: which one to choose to relieve the most common ailments



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