Nuts have long had a reputation of being diet wreckers — too fatty, too caloric, too addictive. New research is turning that idea on its head. A recent study found that when people ate a breakfast containing 50g of walnuts, they not only felt sharper but actually performed better on memory and reaction tests later in the day. Another analysis of weight-loss studies showed that including nuts in calorie-restricted diets didn’t hinder progress. In fact, in some cases, people who ate them lost more weight than those who didn’t. It’s not the first time nuts have impressed scientists. Over the years, studies have linked them to lower rates of diabetes and heart disease, as well as better fertility and improved brain function in later life. Yet, despite decades of evidence, people still remain wary of them, worried that the calories will outweigh the benefits. In reality, experts say the opposite is true. A handful of nuts daily can provide a powerful mix of protein, fiber, and healthy fats that not only fill you up but also help to protect your long-term health.