Nuts and dried fruits have a significant effect on blood cholesterol and triglyceride levels. It is known that pistachios reduce blood triglycerides in obese and diabetic people.

In a 12-week study in obese people, it was found that those who consumed pistachios had nearly 33% lower blood triglyceride levels than the control group.

The cholesterol-lowering power of dried fruits is due to monounsaturated and polyunsaturated fatty acids.

Almonds and hazelnuts have been shown to increase good blood cholesterol (HDL) and lower bad blood cholesterol (LDL). Another study found that consuming one or more hazelnuts had a similar effect on cholesterol levels.


Another study on women with metabolic syndrome showed that daily consumption of one ounce (28 grams) of a mixture of walnuts, peanuts and pine nuts for six weeks significantly reduced all types of cholesterol (except HDL).


Other studies have shown that macadamia nuts, like hazelnuts and almonds, are very effective in reducing cholesterol levels. One experiment showed that a moderate diet including macadamia nuts can lower blood cholesterol levels as much as a low-fat diet.


Summary: Nuts and brains are very effective in reducing the level of bad cholesterol and blood triglycerides (LDL). At the same time, they increase the level of good cholesterol (HDL).

Although nuts and dried fruits are high-calorie foods, many studies suggest that nuts can be very effective in losing weight.

One study (with many participants) on the effects of the Mediterranean diet found that consuming nuts and seeds reduced participants’ waist circumference by an average of two inches (five centimeters). This is significantly more than people who were given only olive oil.

In controlled studies, it was found that almonds cause weight loss instead of weight gain. Some studies suggest that pistachios, like almonds, are very effective and efficient in losing weight.

A study on overweight women showed that those who included almonds in their daily diet were three times more likely to lose weight and reduce their waist circumference compared to other control groups.

Also, although nuts and dried fruits are high in calories, research shows that your body does not absorb all of them. Because part of the fat in these foods is locked and trapped in the fibrous wall in them (during the digestion process).

For example, a package of almonds refers to the fact that one ounce (28 grams) of them contains 160 to 170 calories per serving; This is while your body absorbs only 129 calories.

Likewise, in recent studies, it has been determined that the body receives 21% and 5% fewer calories from walnuts and pistachios, respectively, than previously reported.

Summary: Nuts have been proven to cause weight loss instead of weight gain. Many studies have shown that the body is not able to absorb all the calories in these foods.


Today, the importance of fiber in the health of the body is not hidden from anyone. While the body is not able to digest fiber, it is good nutrition for the beneficial bacteria in the large intestine. Many types of fibers, like prebiotics, are excellent nutrition for beneficial intestinal bacteria. Gut bacteria ferment the fiber and convert it into short-chain fatty acids (SCFA), which are very beneficial acids.

These short chain fatty acids have many powerful benefits. For example, they are very capable of reducing the risk of diabetes and obesity and improving gut health.


In addition, fiber makes you feel full and thus reduces the consumption of more calories in the meal. A study showed that increasing fiber intake from 18 grams to 36 grams per day will result in 130 fewer calories consumed.

Here are the types of dried fruits that contain large amounts of fiber in one ounce (28 grams):

Almonds: 3.5 grams

Pistachios: 2.9 grams

Hazelnut: 2.9 grams

Walnuts: 2.9 grams

Peanuts: 2.6 grams

Macadamia nuts: 2.4 grams

Brazil nuts: 2.1 grams

Summary: Many nuts and seeds have a lot of fiber that can reduce the risk of relatively many diseases. Fiber also makes you feel full and makes you not want to consume more calories. Today, the importance of fiber on intestinal health is not hidden from anyone.