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 Many people avoid nuts, thinking they are "too fattening". New research suggests that nuts can help with weight control. The fiber and protein in nuts help make you feel full longer, so you are less hungry, and presumably eat less. Some studies also suggest that nuts may slightly increase calorie burning. Some research has also found that not all the fat in nuts is absorbed--from 4% to 17% passes out of the body undigested. However, this doesn't mean you can eat nuts with abandon - they still contain 165 to 200 calories per ounce, most of those coming from healthy unsaturated fats.
All nuts have a lot in common, particularly their healthy fat, fiber and protein. But there are some differences:
- Almonds are the richest in vitamin E and calcium.
- Brazil nuts are the best dietary source of selenium, which may lower the risk of prostate cancer.
- Cashews are the richest in copper and zinc.
- Walnuts are the richest in omega-3 fatty acids.
- Peanuts (while technically a legume) contain a phytochemical also found in grapes and red wine, and are the richest in arginine. They also have the most protein.
- Macadamia nuts have the most calories and fat (205 cals. and 21 grams per ounce), and chestnuts have the least (70 cals. and less than 1 gram of fat).
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A nutrition and weight management professional, Fran is the director of Lifestyle Consulting in Austin, Texas. She has worked exclusively in the health and wellness industry for over thirty years and is an ACSM-certified health/fitness instructor, an ACE-certified lifestyle and weight management consultant, an IDEA master trainer, a Cooper-certified wellness coach, and a cancer exercise specialist. Fran received her B.A. from Washington University in St. Louis, and her M.A. in Behavioral Sciences from the University of Chicago and is the author of two books, Dining Lite in Austin and The Lifestyle Cookbook. 
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