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Question
Posted by: hi | 2011-04-05

are nuts healthy?

hi just wanted to ask you, I like nuts very much and tend to eat them during the day, and especially just before bed time, could it cause weight gain? I would actually like to loose a bit of weight and I started to change my eating by not eating " junk food" , but now it seems that nuts are kind of replacing them, I am a bit afraid that with high content of fat in nuts might actaully cause weight gain. how much of it is not too much?

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Our expert says:
Expert ImageDietDoc

Dear Hi
In general, any food when eaten in excess has the potential of causing weight gain. Foods that have a high energy content such as nuts. If we use peanuts as an example, the SA Food Tables list peanuts as containing 2431 kJ and 49.3 g of fat per 100g. A standard portion of peanuts weighing 30g (2 tablespoons) would thus contain 729 kJ and 14.8 g of fat. So depending on how many grams of peanuts you eat in a day you could increase your energy intake above the level required to either maintain weight or promote weightloss. In general, nuts are a healthy food being rich in monounsaturated fats, but I agree that they do have a high energy content. If you ingest 1 x 30g a day this should not affect your energy intake too negatively - 729 kJ represents 11,6% of your daily recommended energy intake if you a woman and are trying to lose weight (i.e. 6300 kJ/day) or 8.7% of your energy intake if you not trying to lose weight (i.e. 8400 kJ per day).
Best regards
DietDoc

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Our users say:
Posted by: DietDoc | 2011-04-06

Dear Hi
In general, any food when eaten in excess has the potential of causing weight gain. Foods that have a high energy content such as nuts. If we use peanuts as an example, the SA Food Tables list peanuts as containing 2431 kJ and 49.3 g of fat per 100g. A standard portion of peanuts weighing 30g (2 tablespoons) would thus contain 729 kJ and 14.8 g of fat. So depending on how many grams of peanuts you eat in a day you could increase your energy intake above the level required to either maintain weight or promote weightloss. In general, nuts are a healthy food being rich in monounsaturated fats, but I agree that they do have a high energy content. If you ingest 1 x 30g a day this should not affect your energy intake too negatively - 729 kJ represents 11,6% of your daily recommended energy intake if you a woman and are trying to lose weight (i.e. 6300 kJ/day) or 8.7% of your energy intake if you not trying to lose weight (i.e. 8400 kJ per day).
Best regards
DietDoc

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