Nuts and weight gain: the most common myths

Cashews, almonds, peanuts, pistachios, walnuts, Brazil nuts, and other varieties are delicious but quite high in calories. Because of this, they are often mistakenly considered «unhealthy» or «fattening». In fact, there are many myths about nuts and weight control that prevent people from enjoying these nutritious foods.

The most common misconceptions about nuts

The first and most widespread myth is that nuts cause weight gain. In reality, this is completely untrue. Studies conducted by the U.S. Department of Agriculture have shown that about 20% of the calories in almonds and walnuts are not absorbed by the body and pass through the digestive system unused.

Nutritionist and dietitian Grace Kingswell concluded that since the human body doesn’t use all the fats from nuts, they don’t contribute to the accumulation of subcutaneous fat like many other high-calorie foods do. The proteins and fiber in nuts provide a lasting feeling of fullness, helping to prevent overeating and thus support healthy weight management.

Another misconception is that nuts are merely a snack. In fact, the recommended daily serving of nuts for an adult is about 30 grams (a handful). Cashews, almonds, and other types are best consumed with berries, fruits, yogurt, or kefir. Drying and soaking nuts improves digestion, while roasting them turns them into tasty but almost useless snack foods with minimal nutritional value.

A third myth claims that nuts can be stored indefinitely, especially walnuts in shells. However, nuts are rich in unsaturated fatty acids, which oxidize over time. Cashews, almonds, and pistachios retain their beneficial properties and flavor for only a few months. Walnuts can be stored for up to one year, and walnut kernels — no longer than six months.

Many healthy lifestyle (wellness) enthusiasts believe that eating nuts every day increases cholesterol. In fact, this is false: cholesterol levels rise when the body lacks protein, since proteins help bind and metabolize cholesterol. That’s why plant proteins and unsaturated fatty acids from nuts are essential for any diet aimed at reducing “bad” cholesterol and supporting heart health.

Organic certified nuts from CraftOil — the foundation of balanced nutrition

CraftOil™, a brand known for its premium cold-pressed oils, offers a wonderful, regularly updated selection of fresh, organic nuts. On the CraftOil website, you can order cashews, sweet almonds, raw peanuts, hazelnuts, walnut kernels, and even apricot kernels — all certified for quality and completely free from preservatives and chemicals.

CraftOil also produces fragrant walnut oil, delicate almond oil, and mild apricot kernel oil, each with its own unique taste, aroma, and undeniable health benefits.

In addition, CraftOil offers natural nut flours made on in-house food-grade stainless steel mills. These flours are 100% natural, rich in fiber, vitamins, minerals, and nutrients that help maintain a healthy metabolism and overall vitality.

Want to learn more about our craft food products? Not sure which nuts, flour, or oil will suit your diet best? Simply submit a request on our website, and we’ll contact you as soon as possible!