Swapping high-carbohydrate snacks for tree nuts may help young adults at risk of metabolic syndrome reduce food cravings and improve diet quality, according to a new study published in the journal Nutrients.
The research examined whether replacing common snack foods with a daily portion of tree nuts would impact cravings and overall diet among U.S. young adults who show early signs of cardiometabolic risk. The participants, aged 22 to 36 years and with a body mass index (BMI) between 24.5 and 34.9 kg/m², were assigned either two daily servings of mixed tree nuts or high-carbohydrate snacks such as pretzels and crackers over a sixteen-week period.
Both snack options were matched for calories, protein, fiber, and sodium content. Researchers measured food cravings using standardized tools, tracked dietary intake through recalls and assessments, and monitored changes in blood markers related to metabolism.
After sixteen weeks, those who consumed tree nuts reported notable reductions in cravings for items like cookies, brownies, donuts, candy, ice cream, chips, and pizza. This group also showed decreased preference for sweet flavors and reduced frequency of eating frozen desserts and salty snacks. In contrast, the high-carbohydrate group did not experience significant changes in cravings.
Diet quality scores improved by approximately 19% in the tree-nut group—driven by higher intake of healthy fats and proteins—while no improvement was observed in the comparison group. Body weight remained stable among those eating tree nuts despite these dietary shifts.
Researchers noted that increased levels of glucagon-like peptide-1 (GLP-1), a hormone involved in appetite regulation, were associated with lower cravings for sweets among nut eaters. Both groups experienced declines in adiponectin concentrations during the study period; the clinical significance of this finding is unclear.
The study's authors acknowledge limitations such as its single-blind design and reliance on self-reported data but suggest that substituting typical snacks with tree nuts can support healthier eating habits without leading to weight gain or adverse short-term metabolic effects.
"Substituting tree nuts for typical snacks curbed cravings for calorie-dense, nutrient-poor foods, nudged choices toward protein-rich, nutrient-dense options, and raised HEI scores in young adults at metabolic risk," they stated.
They also advised that while these results are promising for young adults at early cardiometabolic risk under controlled conditions, further research is needed to assess whether similar benefits apply more broadly or over longer periods.
The researchers conclude: "Replacing high-carbohydrate staples with a modest portion of mixed nuts is a pragmatic step households can take to improve diet quality," suggesting that clinicians could recommend this swap alongside guidance about seafood and plant proteins.
