Study finds replacing high-carb snacks with tree nuts reduces cravings in at-risk youth - Video

Could something as small as swapping your daily snack make a difference in your health? A new clinical study says yes. Researchers found that replacing high-carb snacks with a handful of mixed tree nuts can significantly improve diet quality and curb cravings—especially for sweets and junk food—among young adults at risk for metabolic syndrome. The 16-week trial, published in Nutrients, suggests that this simple snack switch could help promote better eating habits without weight gain.

Metabolic syndrome (MetS) is a cluster of risk factors—including high blood pressure, excess fat, and elevated blood sugar—that now affects nearly one in three young adults in the U.S. Because snacking habits contribute 200–300 “extra” calories a day, improving snack quality can be an easy first step toward reducing long-term cardiometabolic risk.

To test this idea, scientists recruited 84 adults aged 22–36, all with at least one MetS risk factor. After a two-week stabilization period on standardized diets, participants were randomly assigned to one of two groups for 16 weeks: a tree nut group (33.5 g of mixed almonds, walnuts, pistachios, and other nuts twice daily) or a high-carbohydrate group that received matched-calorie snacks such as pretzels and graham crackers. Both diets were closely monitored for nutrient content, and participants logged food intake and craving levels using validated tools like the Food Craving Inventory and the Healthy Eating Index (HEI 2015).

The results were striking. Compared with the carb snack group, those who ate tree nuts reported significant reductions in cravings for cookies, brownies, candy, and fast food. Sweet taste preference dropped by 12.5%, while intake of protein-rich foods such as seafood and legumes increased. Their HEI score rose by nearly 19%, driven by improvements in healthy fat ratios, protein quality, and reduced sodium. Meanwhile, the carb snack group gained about 0.8 kg and consumed 349 extra calories per day.

Blood analyses revealed that nut eaters had higher GLP 1 levels, a hormone that signals fullness and better appetite regulation, correlating with fewer sugar cravings.

Overall, the study shows that structured nut snacking improves food choices, diet quality, and appetite control—without restrictive dieting. For young adults struggling with cravings or weight management, this research makes one thing clear: a handful of nuts a day might just be the smartest snack swap you can make.

REFERENCE: Lillegard, K., Widmer, A., Koethe, J. R., & Silver, H. J. (2025). Consuming Tree Nuts Daily as Between-Meal Snacks Reduces Food Cravings and Improves Diet Quality in American Young Adults at High Metabolic Syndrome Risk. Nutrients, 17(23). DOI: 10.3390/nu17233778, https://www.mdpi.com/2072-6643/17/23/3778