In general, it’s worth singling out whole nuts as preferable to processed nut snacks or nut butters as a companion in weight loss.

“Whole nuts may be preferable for weight loss, since we may absorb fewer calories from whole nuts compared to nut butters,” says Zenker. “In addition, nut butters are typically easier to eat larger portions of than whole nuts.”

Nuts can also benefit individuals with a goal of weight loss who also experience insulin resistance, such as in diabetes. “Nuts are low in carbohydrates and high in fiber, making them a great choice for blood sugar management,” she says.