Go nuts! How almonds, pistachios and peanuts can improve your health and provide long-term benefits

For years, nuts had a bad reputation. They were never considered outright unhealthy, but they were widely linked to weight gain, leading many people to avoid them. As nutrition research has advanced, however, that belief has steadily been dismantled. Today, numerous studies have shown that eating nuts every day does not cause weight gain. In fact, people who regularly include them in their diet often have better long-term weight control.

One person who has witnessed that dramatic shift is Tim Spector, a leading microbiome researcher and physician who has become one of the most influential voices in nutrition science. Speaking on The Diary of a CEO podcast, Spector explained how scientific thinking on nuts has changed – and why they’re now among the foods he recommends most.

‘The key is to mix them’

“We used to demonize nuts because they contained fat. When I was 20, you weren’t supposed to eat peanuts or things like that. They were supposed to be terrible for your heart,” Spector recalled.

Today, he says, the evidence tells a very different story.

“Now we’ve completely changed our minds, and I think that shows how much this field has changed in a relatively short period of time.”

Spector is particularly fond of almonds.

“They’re good for your health. There are lots of studies showing they’re good for cognition, and they even have some mild effects on other aspects of brain health and mood,” he explained.

The benefits don’t stop there. According to Spector, almonds also support the gut microbiome and digestive health while providing “all sorts of really good fats.”

“They’re a fantastic filling snack and, overall, I recommend them.”

Why nut variety matters

Despite his praise for almonds, Spector is quick to point out that no single nut deserves all the attention.

“I’ve probably read more data about walnuts than almonds when it comes to brain health. There are studies showing people who eat lots of walnuts benefit, but I don’t think the message should be that there’s only one type of nut you should eat to help your brain.”

Instead, he argues that dietary diversity is one of the most important principles of healthy eating.

“Mixed nuts are really the best way to help both brain health and overall health,” he concluded, reducing his advice to one simple rule:

“The key is to mix them.”

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