Expert claims people who eat nuts are less likely to be overweight

A serving of mixed nuts typically contains just 1.5 grams of saturated fat. Photo / Getty Images

People who regularly eat nuts are less likely to be overweight or obese, according to a new study.

Those who consume the healthy snack were found to have a five per cent lower risk of carrying extra pounds compared to those who didn't.

According to the Daily Mail, researchers discovered that participants in their study gained an average of almost five pounds by the end of five years, but those who eat nuts routinely gained less weight.

The study's senior investigator even suggested nuts should replace animal fats.

"Eat nuts during your meal," said Dr Joan Sabaté, the director of the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University School of Public Health in California.

"Put them at the center of your plate to replace animal products. They're very satiating."

Key findings

Researchers from the university and the International Agency for Research on Cancer (IARC) examined the diets and weight of 373,000 adults aged between 25 and 70 from 10 European countries.

Many people often believe that nuts might lead to greater weight gain because of their high fat content, but Dr Sabaté noted that the fat levels are almost entirely comprised of "good fats."

A serving of mixed nuts typically contains just 1.5 grams of saturated fat.

He says they also provide a healthy dose of protein, vitamins, minerals, and phytochemicals that can help boost energy.

"To me, this confirms that nuts are not an obesogenic food," adds Dr Sabaté.

Nuts have also been linked to producing healthy ageing benefits in seniors in a previous study by Dr Sabaté.

Nuts that were included in this study were peanuts, almonds, hazelnuts, pistachios, and walnuts.

The recent study was published in the European Journal of Nutrition.

Plant-based diets

Interest in a plant-based diet - championed by celebrities including Jared Leto, Gwyneth Paltrow and Mike Tyson - has grown recently as research suggests it is beneficial for heart health and even lowers the risk of certain cancers.

Experts say that vegan diets can be perfectly healthy - but they can cause serious health risks if they are not varied and balanced enough to ensure you're getting all the right nutrients.

A lack of nutrients such as vitamin B12, calcium, zinc and high-quality protein are concerns.

Advocates of plant-based eating say vegans typically have lower levels of cholesterol and blood pressure, a lower body mass index, and reduced risk of death from heart disease and cancer.

Swapping dairy for soya products could substantially lower a person's risk of getting cancer, according to scientists at the University of Ghent.

Among those eating a soya-rich diet, the risk of developing colon cancer is reduced by 44 per cent in women and 40 per cent in men, the research revealed back in April.

Women who swap dairy for soya have a 42 per cent lesser risk of getting stomach cancer, while men's risk is reduced by 29 per cent, the study found.

Cutting out dairy also lowers men's prostate cancer risk by 30 per cent it discovered.

Furthermore, French scientists revealed last month that consuming processed meat can even worsen symptoms of asthma.

Warning over cutting out dairy

However, London-based nutritionist Rob Hobson has warned that eliminating milk and dairy increases the risk of osteoporosis later in life.

"The problem is that milk and dairy products are an important source of several key nutrients, he previously told MailOnline.

"Cutting out on the foods reduces the intake of calcium and iodine - raising the risk of deficiencies.

"Dairy products are also a useful source of iodine - a micronutrient important for women during pregnancy and young children that contributes to growth and brain development.

"Our bones continue to grow until we reach our mid thirty and during this time it's important to make sure diets contain enough calcium."