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Nuts

Also: walnuts · almonds · tree nuts

A handful a day is linked with lower heart disease risk in large observational studies.

Overall evidence

Evidence level: Moderate evidence

Large, consistent observational studies; few long-term trials of hard outcomes.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Walnuts
Photo: Ivar Leidus, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

Tree nuts such as walnuts, almonds, hazelnuts and pistachios: energy-dense, rich in unsaturated fats, fibre and protein.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India

    Soaked almonds in the morning are a household habit for students before exams.

  • Persia and the Middle East

    Nuts are central to celebration sweets and the Nowruz table.

  • Mediterranean

    Walnuts and almonds are pounded into sauces such as tarator and romesco.

What the research says

Each claim graded on its own evidence.

  • Nuts and heart health

    Evidence level: Moderate evidence

    A 2016 meta-analysis of prospective studies found that each extra handful (28 g) of nuts a day was associated with lower rates of cardiovascular disease and of death from all causes. These are observational associations, so they cannot prove cause and effect.[1]

  • Nuts in a healthy diet

    Evidence level: Strong evidence

    The WHO lists nuts among nutrient-dense foods and as a source of unsaturated fat.[2]

In food amounts

A small handful (around 20–30 g) as a snack or sprinkled over food.

We describe everyday cooking amounts only, never supplement doses.

Safety

Babies and children
Never give whole nuts to children under 5: they can choke. Crushed or ground nuts mixed into food can be given from around 6 months; spread nut butter on food rather than giving it on its own.[4]
Allergies
Tree nuts and peanuts are common, sometimes severe, allergens. Call 999 (or your local emergency number) for signs of a serious reaction.[3]
Health conditions
If you have had calcium oxalate kidney stones, your doctor may advise limiting nuts.[5]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies (Aune et al.) — BMC Medicine 14:207, 2016
  2. [2] Healthy diet — fact sheet — World Health Organization
  3. [3] Food allergy — NHS (UK)
  4. [4] Foods to avoid giving babies and young children — NHS (UK)
  5. [5] Eating, Diet, & Nutrition for Kidney Stones — US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with nuts

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