If you’re still avoiding nuts because of their fat content it’s time to get over it.

Numerous studies have demonstrated the health benefits of nuts from reducing overall mortality to improving blood glucose control and reducing the risk of diabetes. Put simply, eating nuts can help you live longer.

Interestingly studies also show nut eaters tend to be slimmer. When it comes to weight control almonds are particularly good – in a 2014 study from Purdue University, eating one and a half ounces of almonds a day curbed appetite and improved blood glucose in adults at risk of type 2 diabetes.

In another recent study, adults who swapped a carbohydrate rich snack for a handful of almonds lost abdominal fat mass and reduced their waist size, despite no change in body weight.

It’s thought the protein and fibre content of almonds helps switch off hunger. The beneficial fat, fibre and protein combination also has a positive effect on regulation of blood glucose levels.

A handful of almonds (around 30 grams) contains roughly 160 calories, 6 grams of protein and 4 grams of satiating fibre.

So, do your body a favour and swap that biscuit for a handful of almonds.