你就简单说，吃坚果会长胖吗？

In short, the answer is yes, we should eat them, and no, they won't make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the "good" fats.

简而言之，答案是“对，我们应该吃它们”和“不，如果摄入量适度的话，它们不会让我们变胖”。坚果里的脂肪可以说是“好”脂肪。

And aside from that, our bodies don't actually absorb all the fat found in nuts. But we do absorb the nutrients they provide.

此外，我们的身体其实也不会完全吸收坚果里的脂肪。但我们能吸收它们的营养物质。

Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around 15g of fat (0.5 ounces), whereas the same amount of raw macadamias contains around 22g of fat (0.7 ounces).

坚果的确含有脂肪，不同类型的坚果的脂肪含量不同。例如，一份30克的生腰果或开心果含有大约15克脂肪(0.5盎司)，而同样量的生澳洲坚果含有大约22克脂肪(0.7盎司)。

There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly monounsaturated and polyunsaturated fats.

我们的饮食中有不同种类的脂肪，有些比其他的对我们更好。坚果主要含有单不饱和脂肪和多不饱和脂肪。

These types of fats are known as "good fats". They can help lower cholesterol when we eat them in place of saturated fats.

这些类型的脂肪被称为“好脂肪”。当我们吃它们来取代饱和脂肪时，这些类型的脂肪可以帮助降低胆固醇。

The type of fats present varies between nuts. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat.

不同坚果的脂肪种类各不相同。例如，核桃富含多不饱和脂肪，而其他类型的坚果如榛子和澳洲坚果则含有更多的单不饱和脂肪。

Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn't mean we should be avoiding them to manage our weight.

即使坚果中的脂肪类型对我们有好处，它们的脂肪和卡路里含量还是很高的。但这并不是说为了控制体重，我们就不应该吃他们。

Studies that looked at people's eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don't.

针对人们的长期饮食习惯和体重的研究发现，长期来看，经常吃坚果的人往往比不吃坚果的人体重增加得少。

Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need.

总的来说，证据表明坚果是一种健康的零食，可以为我们提供很多身体所需营养物质。

We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines.

我们可以放心地把推荐的每天30克坚果加进健康饮食中，而不用担心它们会让我们的腰围增加。