Nutrients: Nut Snacks Reduce Cravings for Sweets

Researchers at Vanderbilt University Medical Center have found that a daily serving of nuts between meals reduces cravings for sweets and improves diet quality in young adults at risk of metabolic syndrome. The study’s results were published in the journal Nutrients.

The study involved 84 participants aged 22–36 who were overweight and had at least one risk factor for metabolic syndrome—a condition characterized by high blood pressure, excess abdominal fat, and abnormalities in lipid profile or insulin sensitivity.

For 16 weeks, participants were randomly assigned to two groups. The first group was instructed to snack on tree nuts (almonds, walnuts, pistachios, pecans, cashews, and others), while the second group consumed their usual carbohydrate-based snacks such as cookies, crackers, and bars. The calorie content of the snacks was the same.

Participants in the “nut” group showed a significant reduction in episodes of strong cravings for sweets and fast food. These changes were accompanied by a lower frequency of consuming sugary and salty snacks and a higher proportion of protein-rich foods in their diet. In the control group, which consumed carbohydrate-based snacks, no noticeable changes in food preferences were observed, and fruit consumption actually decreased.

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