Many people avoid nuts because they are high in fat and calories. However, nuts are good for the heart and provide fiber that can improve digestion and prevent constipation and possibly colorectal cancer.

Spanish researchers showed that people who are on a diet should not fear nuts in their diet and that they actually prevented weight gain.

A study of nearly 9,000 men and women living in Mediterranean countries found that those who consumed nuts at least two times per week were less likely to gain 11 pounds or more during a 28-month study.

Nut eaters reduced the risk of significant weight gain by 31 percent, compared to people who didn’t eat nuts. They found no relationship between nut consumption and the incidence of obesity or excess body fat. Nuts are an important part of a healthy diet. As with other things in life: eat them in moderation. [sources: International Journal of Obesity, Fitness RX]