The Healthy Handful

Our 57th episode takes a different turn - our dietitians wrap-up of the best of 2025!

We look back on the standout moments and key achievements in the world of nuts and health.

Host of The Healthy Handful podcast, Belinda Neville, is joined by colleague and dietitian Maree Hall to reflect on the year that was - from major policy announcements in the US, to FSANZ reviews here at home, and emerging food and health trends, including the humble pistachio being named flavour of the year!

We also revisit some of the year's most impactful research, including a novel study exploring the link between nut consumption and PMS. It's a delightful trip down memory lane.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-57-best-of-2025/

About today's guest

Maree Hall is the Digital and Communications Manager at Nuts for Life.

Maree has more than 20 years' experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions' national body, Dietitians Australia.

Supporting resources:

US Food Policy and Reports

https://www.dietaryguidelines.gov/2025-advisory-committee-report

https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim

Nuts and Health Star Rating System

https://www.mdpi.com/2072-6643/17/7/1195

Nuts and weight

https://onlinelibrary.wiley.com/doi/10.1111/obr.13330

Nuts and premenstrual syndrome

https://www.sciencedirect.com/science/article/pii/S0899900725001534

Nuts and heart health

https://www.nutsforlife.com.au/nuts-linked-to-lower-risk-of-heart-disease-and-early-death/

https://www.nutsforlife.com.au/new-study-almonds-a-key-ingredient-in-a-heart-healthy-diet/

https://www.nutsforlife.com.au/the-cholesterol-lowering-benefits-of-snacking-on-pecans/

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Credits

Host: Belinda Neville

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[email protected]

In response to the surge in popularity of GLP-1 medications, we're re-releasing a popular episode investigating the effects of almonds on appetite-regulating hormones, appetite ratings, and energy intake.

Published in the European Journal of Nutrition, the randomised controlled trial found that those who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – reduced energy intake at a subsequent meal by as much as 300 kilojoules.

Our guest, Dr Sharayah Carter (then early-career researcher with the University of South Australia) led the research study.

Key take-outs:

• Almonds naturally influence several appetite-regulating hormones, including GLP-1.
• The protein, fibre, and healthy fats in nuts likely play a role in enhancing feelings of fullness.
• This research strengthens the evidence that nuts support weight management and reinforces the message that including them in a balanced diet beneficial and should be encouraged

Access episode webpage: https://www.nutsforlife.com.au/resource/almonds-and-appetite-regulation-re-release/

Our guest

Dr Sharayah Carter is now a lecturer and researcher in Human Biosciences/Nutrition and Dietetics at RMIT. With over a decade of clinical practice experience as an Accredited Practising Dietitian, she brings a wealth of practical knowledge to her academic role.

She completed her PhD at the University of South Australia investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes.

Sharayah is especially passionate about developing new ways of knowing in nutrition by using transdisciplinary methods that integrate science, culture, emotion and lived experience.

Supporting resources

Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: A randomised controlled trial

https://link.springer.com/article/10.1007/s00394-022-03027-2

Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial

https://onlinelibrary.wiley.com/doi/10.1002/oby.23860

Optimizing GLP-1 therapies for obesity and diabetes management

https://www.sciencedirect.com/science/article/pii/S266736812500066X

Why nuts are a smart food choice while taking GLP-1 medications

https://www.nutsforlife.com.au/resource/why-nuts-are-a-smart-food-choice-while-taking-glp-1-medications/

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Host: Belinda Neville

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[email protected]

Research shows that just 2% of Australians meet the 30g per day target for nuts.

And for many, concerns about their energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight.

So, is it time to rethink how we talk about calories, energy balance, and health?

In this episode, we speak with nutrition researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance and metabolic health. Drawing on new science and emerging thinking, Tim challenges the traditional 'calories in, calories out' model and explains why reading the nutrition label doesn't always tell the full story.

Learn about the unique properties of nuts that influence satiety and body weight, and walk away with practical, evidence-backed messaging to support nut consumption and weight management.

Key take-outs:

· Higher nut consumption is clearly and significantly linked to lower weight

· Energy balance is not linear – it's a complex system

· The calorie value on the nutrition information panel overestimates the actual calories in nuts by up to 26%

· Calorie quality is more important than calorie quantity

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-56-rethinking-calories-the-nuts-and-weight-story/

About today's guest

Tim Cassettari is a storyteller and nutrition researcher at FOODiQ Global, challenging the rules, myths, and assumptions that shape how we think about food, health, and body weight.

With 20+ peer-reviewed publications and national campaigns under his belt, he blends nutrition science with human psychology and systems-level thinking to uncover new patterns, provoke fresh perspectives, and inspire practical change.

Tim doesn't just translate science - he rewires the conversation, making him a trusted and distinctive voice in modern nutrition.

Supporting resources

The truth about nuts and weight

https://www.nutsforlife.com.au/resource/the-truth-about-nuts-and-weight/

How do nuts prevent weight gain?

https://www.nutsforlife.com.au/resource/how-do-nuts-prevent-weight-gain/

Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials

https://onlinelibrary.wiley.com/doi/10.1111/obr.13330

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Host: Belinda Neville

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In recognition of World Heart Day (29 September), we're re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice.

At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidence underpinning these recommendations remains current and robust.

Our guest, Lily Henderson (then National Nutrition Advisor at the New Zealand Heart Foundation) played a central role in developing the updated statement. She discusses the key findings and shares practical tips on how to include nuts and seeds in daily eating habits to support heart health, and to improve heart health outcomes.

Key take-outs:

· Nuts and seeds are an important part of a heart-healthy dietary pattern

· Benefits to cholesterol are seen with as little as 15g of nuts a day

· Enjoy nuts and seeds in forms as close to their natural form as possible, to provide crunch, texture and a heart health boost.

Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-seeds-and-heart-health-re-release/

About today's guest

Lily Henderson has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the United Kingdom and Australia. Her roles have included policy development, nutrition communications and advisory to a wide range of stakeholders. She is passionate about using the latest evidence to educate kiwis with simple and meaningful lifestyle messages.

Supporting resources

Nuts, seeds and heart health position statement

https://assets.heartfoundation.org.nz/documents/nutrition/position-statements/nuts-and-seeds-position-statement.pdf

Nuts and cardiovascular disease: What does the science say?

https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/

Fact sheet: Nuts and cardiovascular health

https://www.nutsforlife.com.au/resource/nuts-and-heart-health/

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Credits

Host: Belinda Neville

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[email protected]

Malnutrition is a major public health issue in Australia, particularly for older Australians. Research shows around 50% of older Australians in aged care and in the community are either at risk of malnutrition, or are malnourished.

Often closely linked with malnutrition is sarcopenia, a condition characterised by an age-related loss of muscle mass and strength. Both conditions remain largely undiagnosed and untreated in older adults, despite available interventions.

In this episode, we speak with Dr. Sze-Yen Tan, and explore the growing issue of sarcopenia and malnutrition in older adults – including why it matters, what the latest research says, and how something as simple and accessible as nuts, may play a surprising role in improving outcomes.

Key take-outs:

• Sarcopenia and malnutrition are serious, growing issues.
• Nuts offer a simple, enjoyable, and effective strategy to help support healthier ageing.
• Healthcare providers, caregivers, and older adults themselves, should consider the role of small dietary changes, including nuts, to help mitigate malnutrition and sarcopenia.

Access episode webpage:

https://www.nutsforlife.com.au/resource/episode-55-from-crunch-to-strength-the-role-of-nuts-in-sarcopenia/

About today's guest

Dr. Sze-Yen Tan is an Advanced Accredited Practising Dietitian, and Senior Lecturer at Deakin University. Yen is also an active researcher at the Institute for Physical Activity and Nutrition (IPAN), where his research focuses on finding effective dietary strategies that maintain healthy weight, prevent chronic diseases, and promote healthy ageing.

Supporting resources

Nuts and older adults' health: A narrative review

https://pubmed.ncbi.nlm.nih.gov/33672861/

Association of nut consumption and sarcopenia in Chinese older adults

https://www.nature.com/articles/s41598-025-02389-x

Nut intake, functional limitations, and quality of life in older adults: Findings from NHANES 2003-2012

https://pubmed.ncbi.nlm.nih.gov/40741684/

Nut consumption and disability-free survival in community-dwelling older adults: A prospective cohort study

https://academic.oup.com/ageing/article/53/11/afae239/7901207

Effect of peanut butter supplementation on physical and cognitive functions in community-dwelling older adults: Study protocol for a 6-month randomised controlled trial

https://pmc.ncbi.nlm.nih.gov/articles/PMC11381714/

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Host: Belinda Neville

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Did you know that nearly 1.9 million Australians are living with diabetes, with type 2 diabetes accounting for 85-90% of all cases? As rates continue to rise, the right dietary approach is more important than ever.

On the back of National Diabetes Week (13-19 July), we revisit a popular episode (originally released in November 2023, as "What's the best diet for diabetes prevention and management"), with guest Tim McMaster, an Accredited Practising Dietitian with Diabetes Victoria, who shares his expertise on the diabetes dietary recommendations.

In this episode, we explore how plant-based dietary patterns and effective weight-management interventions can play a pivotal role in diabetes prevention and management. Tim also explains how nutrition goes beyond just managing blood glucose levels, and shares the clinical goals that drive lasting change.

And it wouldn't be an episode of The Healthy Handful without talking about nuts!

Tim delves into the science-backed benefits of nuts – debunking myths about specific nuts, like cashews and chestnuts, and highlighting how nuts fit within diabetes dietary recommendations.

Whether you're making changes for yourself or guiding clients and patients as a health professional, this episode is packed with actionable advice, and supporting resources.

Access episode webpage: https://www.nutsforlife.com.au/resource/how-nuts-can-help-prevent-and-manage-diabetes-re-release/

About today's guest

Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne.

He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition.

When Tim isn't working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it.

Supporting resources

Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial

https://pubmed.ncbi.nlm.nih.gov/30852132/

Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus

https://diabetesjournals.org/care/article/doi/10.2337/dc23-0781/153542/Intensive-Lifestyle-Intervention-for-Remission-of

Nuts in the prevention and management of type 2 diabetes

https://www.mdpi.com/2072-6643/15/4/878

Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10548756/

Fact sheet: Nuts and diabetes

https://www.nutsforlife.com.au/resource/nuts-and-diabetes/

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Host: Belinda Neville

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[email protected]

Front-of-pack nutrition labelling tools are designed to help consumers make healthier food choices and support a balanced diet.

One such tool is Australia's Health Star Rating (HSR) system, which assigns foods a rating from 0.5 to 5 stars. These ratings are based on the presence of "risk" nutrients (such as saturated fat, sugar, and sodium) and "positive" components (like fibre and protein, and fruit, vegetables, nuts, and legumes).

But how accurately does the HSR reflect the healthfulness of products? And how well does it align with dietary guidelines?

In this episode, we speak with Associate Professor Sara Grafenauer, who shares insights from her recently-published research. Her study explored three potential modifications to the HSR algorithm, aiming to improve how nuts and nut-containing products are rated, to ensure better alignment with current dietary guidance and scientific evidence.

Sara walks us through the findings from the tested scenarios, highlights some unintended effects, and offers her recommendations for improving public trust and confidence in Australia's HSR system.

Key take-outs:

• The current HSR algorithm can unfairly penalise certain types of nuts due to their energy density and saturated fat content, leading to lower star ratings compared to other nuts.
• These inconsistencies may confuse consumers, as the ratings are not always reflective of current scientific evidence or dietary recommendations.
• Simple adjustments to the HSR algorithm could significantly improve the ratings of plain nuts and nut-containing foods, better aligning them with established dietary guidance.

Access episode webpage:

https://www.nutsforlife.com.au/resource/episode-54-improving-the-hsr-for-nuts/

About today's guest

Associate Professor Sara Grafenauer is the Lead for the Nutrition, Dietetics and Food Innovation Program at UNSW and was instrumental in conceptualising and developing the program. She is an APD and Fellow of Dietitians Australia. She is on the Governing Boards for the International Whole Grain Initiative, and Oat Australia. Although she loves research and teaching, she still has a weekend private practice in Thirroul, New South Wales, where she lives.

Supporting resources

Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating System

https://www.mdpi.com/2072-6643/17/7/1195

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Host: Belinda Neville

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Linking in with Australia's heart week, held in May each year, we're re-releasing a popular episode on how to improve heart health, through diet and lifestyle.

Heart Week, which was held from 5-11 May, was a reminder for us all to take stock of our heart health and to prioritise looking after our hearts.

We spoke with Associate Professor David Colquhoun about practical ways to help reduce the risk of heart disease – one of the leading causes of death in Australia.

Whether you're looking to make changes yourself or to recommend changes as a health professional to your clients or patients, our conversation covers the benefits of the Mediterranean diet, findings from the renowned PREDIMED study, and the role of healthy fats found in foods like nuts.

We also discuss the impact of exercise, smoking, and stress on heart health.

Access episode webpage: https://www.nutsforlife.com.au/resource/lifestyle-tips-for-preventing-cvd-re-release/

About today's guest

Associate Professor David Colquhoun is a cardiologist who has been in private practice in Queensland for more than 35 years.

He has been involved in clinical practice and research in the fields of cardiology, lipids, nutrition, diabetes, obesity, nutraceutical and psychological aspects of heart disease. His private clinical research unit, Core Research Group, is currently active in 17 trials.

A/Prof Colquhoun is on the Consultant of Consultant Specialists for the Australian Medical Association, a board member of the National Heart Foundation of Australia, and the outgoing Chair of the Preventive Cardiology Council of the Cardiac Society of Australian and New Zealand.

Supporting resources

Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study

https://doi.org/10.1161/01.CIR.99.6.779

The PREDIMED study

https://www.sciencedirect.com/science/article/abs/pii/S2530016417300022?via%3Dihub

Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials

https://www.sciencedirect.com/science/article/pii/S2161831323003095?via%3Dihub

Effects of a macadamia nut enriched diet on serum lipids and lipoproteins compared to a low fat diet

https://researchprofiles.canberra.edu.au/en/publications/effects-of-a-macadamia-nut-enriched-diet-on-serum-lipids-and-lipo

Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials

https://www.sciencedirect.com/science/article/pii/S0939475324003909

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Host: Belinda Neville

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Each year, Australians waste approximately 7.6 million tonnes of food across the entire supply chain - enough to fill a football stadium 10 times - at an annual cost of $36.6 billion to the economy.

While much of this waste happens at home, it also occurs in healthcare institutions, like hospitals.

In this episode, we speak with Dr Nathan Cook, a dietitian dedicated to creating sustainable food services. Nathan dives into the causes of food waste in healthcare, the 'categories' of foods wasted, and most-importantly, some solutions to this critical issue.

He unpacks the complexities of hospital food service, the challenges of managing waste, and the importance of effective reduction strategies.

Drawing from his own research, Nathan highlights practical ways to minimise waste and improve sustainability, and shares examples of successful community composting initiatives and partnerships in Australia.

He also discusses future opportunities for reusing and donating excess food in healthcare settings.

Key take-outs:

· Food waste in hospital settings is inevitable, but effective strategies exist (and are in place) to help manage it.

· Everyone has a responsibility to help reduce food waste.

· At home, simple tips include only buying what you need, storing food (and that includes nuts!) correctly, and ensuring you eat the oldest foods first (or 'FIFO' – first in, first out).

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-53-managing-food-waste-in-healthcare-settings/

About today's guest

Dr Nathan Cook is an Accredited Practising Dietitian and Accredited Sports Dietitian, with an interest in building sustainable foodservices worldwide, sports nutrition for recreational runners and separate entrepreneurial ventures.

Nathan has a passion for clinical research and quality improvement projects in hospital dietetic services, with a desire to help build sustainable foodservice systems for public/private entities that consider the future of human and planetary health.

His PhD research focussed on the measurement and management of food waste in hospital foodservices through aggregate food waste audit activities and diverting food waste from landfill.

Supporting resources

Food and food-related waste management strategies in hospital food services: A systematic review

https://onlinelibrary.wiley.com/doi/full/10.1111/1747-0080.12768

Australian Government – Reducing Australia's food waste

https://www.dcceew.gov.au/environment/protection/waste/food-waste

Oz Harvest – Food Waste Facts

https://www.ozharvest.org/fight-food-waste/

End Food Waste Australia – The Great Unwaste

https://thegreatunwaste.com.au/

Stop Food Waste Day

https://www.stopfoodwasteday.com/en/about.html

Dr. Nathan Cook: [email protected]

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Credits

Host: Belinda Neville

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[email protected]

Research indicates that the actual kilojoules absorbed by the body from eating nuts is significantly less than the kilojoules stated on food labels.

In fact, the 100-year-old system used to calculate kilojoules for food labels, here in Australia and across the globe, may overestimate the kilojoule content of nuts by up to 26%. This raises some questions. Should labels be updated to reflect these findings? And what do Australians think about this idea?

In this episode, we speak with Dr. Cassandra Nikodijevic. She shares insights on the digestible kilojoules in nuts – and specifically, nut energy labelling, from the final stage of her PhD research.

Cassandra discusses the barriers to nut consumption, the preferred changes in labelling, and whether labelling changes, if they were to go ahead, would help Australians to eat more nuts.

Key take-outs:

· Nuts are not linked to weight gain

· Nuts are under-consumed, and concerns about weight gain with nuts is one reason why people avoid eating them.

· Proposed labelling changes may be useful, but won't necessarily address all the concerns about nuts. Instead, they may increase the confusion that already exists around understanding nutrition information panels on food labels.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-52-re-evaluating-nut-kilojoule-labelling/

About today's guest

Dr Cassandra Nikodijevic is an Accredited Practising Dietitian and Associate Lecturer at the University of Wollongong. Her PhD research explored the energy-regulating mechanisms of nuts and the implications for nutrition labelling.

Cassandra also works in private practice as a clinical dietitian.

Supporting resources

The effects of tree nut and peanut consumption on energy compensation and energy expenditure: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/pii/S2161831322013072

The metabolizable energy and lipid bioaccessibility of tree nuts and peanuts: A systematic review with narrative synthesis of human and in vitro studies

https://www.sciencedirect.com/science/article/pii/S2161831323002752?via%3Dihub

Metabolisable energy from nuts and patterns of nut consumption in the Australian population: A secondary analysis of the 2011-12 NNPAS

https://onlinelibrary.wiley.com/doi/10.1111/jhn.13278

Knowledge, practices and perceptions of energy labelling of nut products among Australian consumers and stakeholders: An online survey

https://pmc.ncbi.nlm.nih.gov/articles/PMC11589397/

Episode 15: Nuts and metabolisable energy

https://www.nutsforlife.com.au/resource/episode-15-nuts-and-metabolisable-energy/

Episode 27: Nuts and energy compensation

https://www.nutsforlife.com.au/resource/episode-27-nuts-and-energy-compensation/

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Credits

Host: Belinda Neville

Contact us

[email protected]