Daily nut snacks slash cravings and boost diet quality, study reveals

A recent study has found that snacking on nuts daily could help reduce cravings for sugary and salty treats. The research, published in Nutrients, followed young adults at higher risk of metabolic syndrome over 16 weeks. Participants who ate nuts reported fewer urges for unhealthy snacks compared to those who stuck with high-carbohydrate alternatives.

The trial involved two groups: one that snacked on nuts and another that consumed high-carbohydrate snacks. Those in the nut group saw a 19% improvement in overall diet quality. They ate more healthy unsaturated fats, protein-rich foods, and fewer refined grains, while also cutting back on sodium.

By contrast, the high-carbohydrate group experienced no major changes in cravings or diet quality. They even ate slightly less fruit and gained an average of 1.8 pounds. Meanwhile, the nut group maintained their weight, despite nuts being calorie-dense. Nuts contain a balance of fat, protein, and fibre, which helps regulate blood sugar and reduces cravings. The study also noted that chewing nuts takes more effort, leading to greater satisfaction and better appetite control. Participants who ate tree nuts specifically reported less desire for sweets, fast food, and salty snacks. Experts suggest aiming for about a quarter cup of mixed nuts daily. Whole, raw, or dry-roasted varieties—preferably unsalted—are the best choices for a healthy diet.

The findings highlight a simple dietary change that could benefit those at risk of metabolic issues. Replacing high-carbohydrate snacks with nuts may curb cravings without weight gain. However, no evidence supports claims of a separate Vanderbilt University study linking peanuts to reduced candy cravings in this group.