Small but mighty, nuts are packed with fiber, protein, minerals, antioxidants and healthy fats. Nuts are also very calorie-dense food, meaning they pack a lot of calories in a small portion! Many people avoid nuts for fear they are “fattening”. However, intervention trials and observational studies consistently link nut intake with less weight gain and less likelihood to develop obesity.

What about nuts and breast cancer survivors? A recent study examined the association of nut consumption (peanuts, walnuts and other nuts) with overall and disease-free survival in 3,449 five-year breast cancer survivors in the Shanghai Breast Cancer Survival Study.*

Women who reported regular nut consumption in a dietary assessment five years after their breast cancer diagnosis had higher overall and disease-free survival rates compared to women who reported no nut consumption. The associations did not vary by type of nut but were more pronounced for disease-free survival and for women with early-stage (1 or 2) breast cancer.

The study, published in the International Journal of Cancer, reported about a 50% reduced risk of breast cancer recurrence, metastasis or mortality among women who eat nuts regularly. It should be noted that this was an observational study, meaning it can show association, not causation.

Keep in mind that nuts are concentrated in calories. You get about 160-200 calories in just one ounce – a small handful or a portion about the size of an egg. Healthy ways to incorporate nuts in your diet include adding them to other nutrient-rich, cancer-protective foods such as:

· Adding a handful of nuts to hot or cold whole-grain cereal and yogurt.

· Topping salads with nuts in place of croutons as a healthy way to add crunch.

· Tossing nuts into stir-fried vegetables or cooked grains like brown rice or quinoa.

· Combining nuts with dried fruit for a portable trail mix snack.

Here are a few recipes with nuts to try:

Pecan Pie Skillet Granola – this small batch granola featuring pecans is made on the stovetop instead of in the oven.

Pesto – Basil, Spinach and Walnut Pesto, Pistachio Arugula Pesto. Walnuts or pistachios replace traditional pine nuts in these pesto recipes.

Maple Walnut Buttermilk Smoothie – A surprisingly delicious combination of ingredients leads to a high protein, probiotic-rich smoothie.

Peanut Snack Mix – a sweet and salty mix for an afternoon snack.

*Wang C, Gu K, et al. Nut consumption in association with overall mortality and recurrence/disease-specific mortality among long-term breast cancer survivors. Int J Cancer. 2022; 150(4):572-579.

Should Breast Cancer Survivors Eat Nuts?

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