Include tree nuts like almonds, hazelnuts and cashews in your diet if you are trying to slim down your body shape and stay fit, suggests a new research. Though tree nuts contain fat, when added to diet, they help reduce weight.
The research finds that tree nuts consumers are 25% less prone to obesity and 21% less likely to have a wider waist.
Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
The study, of more than 14,000 men and women, finds that nut consumption is associated with lower body mass index, systolic blood pressure, insulin resistance and higher levels of high-density lipoprotein-cholesterol (good cholesterol).
"Filled with plant protein, dietary fibre, and healthy mono-and polyunsaturated fatty acids, tree nuts are a satiating food that may actually help suppress appetite," says Carol O'Neil, professor at Louisiana State University Agricultural Centre in the US and lead author of the study published in the Nutrition Journal.
"Now that summer is here and people tend to be more active outside, tree nuts are a great, portable snack to take to camp, the beach or on a hike," Maureen Ternus, executive director of, International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) says.
"Just 1.5 ounces of nuts per day (about 1/3 cup) can give you many of the important vitamins, minerals and energy you need throughout the day," Ternus said.