And new research has once again proved that tiny changes can have big results. A study published in BMJ Nutrition, Prevention & Health found that swapping out just half a serving of less healthful food (like red meat, processed meat, French fries, desserts, or potato, chips) for nuts is linked to less long-term weight gain and a lower risk of obesity in adults.
These findings were based on data collected from three prospective, longitudinal cohorts among health professionals including 27 521 men, 61 680 women and 55 684 younger women. Average weight gain across the participants was 0.32 kilograms per year and increases in nut consumption was significantly associated with less weight gain: -0.19 kg for total consumption of nuts, -0.37 kg for walnuts, -0.36 kg for other tree nuts, and -0.15 kg for peanuts (which are technically legumes).
Nuts are nutrient-dense sources of healthy fats, fibre, protein, vitamins and mineral, and they've long be heralded as a healthy snack option. A New England Journal of Medicine study found people who ate a handful of nuts five or more times a week were 29 per cent less likely to die of heart disease than those who didn't.
You'd be nuts not to.
This article originally appeared on Men's Health.