A daily serve of walnuts in women at high risk for diabetes significantly improved diet quality and lowered cardiovascular risk, with no negative effect from extra calories.
Walnuts are an unusually nutritious food being a rich source of vitamin E, magnesium, folate, polyunsaturated fats, fiber, protein, and phytonutrients.
Walnuts also have a very low omega-6 to omega-3 fatty acid ratio compared to other nuts.
Overall these nutritional qualities make walnuts an important food for protection against cardiovascular disease, the leading cause of premature and preventable death globally.
To see if simple advice to eat walnuts daily could improve heart health a group of women at risk for type 2 diabetes (they were either overweight, had poor blood sugar, high blood pressure, and/ or poor blood cholesterol) were provided with 392 g of walnuts per week (56 g or ½ a cup day providing 366 kcal).
After 6-months tests revealed that diet quality, endothelial function (indicating improved vascular health), total and low-density lipoprotein (LDL) cholesterol improved significantly from baseline with the walnut-diet.
Despite the additional calories there was no negative effect on body weight. In fact, some people also received dietary counselling to help control caloric intake to balance the addition of walnuts but this made no difference to body weight or the beneficial effects.
“Walnuts and other nutrient-rich nuts have been found to contribute to satiety, which can help control appetite and total caloric intake,” commented the study investigators.
“Numerous epidemiological and clinical studies thus far have shown that nuts are not associated with weight gain, likely due to their effects on satiety and possibly also due to inefficient absorption of caloric energy from nuts.”
So enjoying walnuts regularly could help improve your cardiovascular health, and you need not worry about the additional calories.
What Happens When You Eat Walnuts Every Day
Walnuts are one of the most extremely common ingredients in our daily life.
They are round, single-seed stone fruits that are produced by walnut trees.
What makes them extra special is that that they are packed with healthy fats, fiber, and protein.
Eating walnuts regularly improves your heart and bone health, prevents heart disease, and many more.
We will touch more on those benefits in a few seconds so make sure to keep watching.
Coming from mainly from Central Asia and the Mediterranean area, walnuts have long since been part of the human diet for the past thousands of years.
Walnuts are often treated as snacks, but can also be perfect additions to baked goods, pasta, breakfast cereals, salads, and many more.
If you’re a walnut lover who loves eating a handful of walnuts per day, stick with us to know how your body can benefit from consuming walnuts.
1- Aids in weight management
According to research, routine walnut consumption is associated with increased levels of energy use while resting.
Although walnuts are calorie-dense, the energy you get from them is 21% lower than would be expected as per their nutrients.
Also, eating walnuts every day may help curb your appetite.
2- Improves heart health
Thanks to the high levels of omega-3 fatty acids in walnuts, regularly eating them is highly beneficial to your heart.
In fact, munching on a few walnuts a day can help decrease blood pressure.
The omega-3 fatty acids are known to promote the production of good cholesterol in the body while reducing bad cholesterol.
3-Reduces the risk of cancers
Based on several studies, eating walnuts may reduce the risk of getting breast, prostate, and colorectal cancers.
Walnuts have high amounts of polyphenol ellagitannins, which can be transformed into urolithins.
These compounds can have anti-inflammatory properties in your gut, protecting you against colorectal cancer.
Also, urolithins have hormone-like properties that block hormone receptors in the body.
Hence, it may help decrease your risk of getting hormone-related cancers, such as breast and prostate cancers.
4-Boosts brain health
Notice how walnut shells look like minuscule human brains?
Interestingly, eating walnuts, or nuts, in general, is good for your mind.
The nutrients in walnuts may also aid in reducing inflammation and oxidative damage in the brain.
On top of that, consuming walnuts every day can remarkably improve your memory, learning skills, and at the same time, reduce anxiety.
5- Improves immunity
Walnuts are rich in antioxidants, which help stabilize and maintain your immunity to a healthy level.
As a result, it prevents the onset of diseases.
So if you want the easiest way to boost your immune system, make sure to incorporate some walnuts into your daily diet.
6.Promotes a healthy gut
A gut that’s rich in health-promoting bacteria and other microbes has more chances of being a healthy gut and good overall health.
Meanwhile, an unhealthy composition of your microbiota can cause inflammation and gut disease, boosting your risk of heart disease, cancer, and obesity.
Eating walnuts daily can increase the bacteria in your gut that produce butyrate, a fat that nourishes your gut, thus, improving your gut health.
So, are you those six benefits enough to convince you to stock up on walnuts?
If yes, then make sure to pick the right walnuts.
Don’t go for shells that have holes and/or cracks.
Roasted Walnuts 3 ways
Honey glazed walnuts
Walnuts – 2 Cups
Salt – 1/4 Tsp
Honey – 1/2 cup
Butter – 1 Tbsp
Sesame seeds – 1 Tsp
Walnuts – 2 Cups
Unsalted Butter – 1 Tbsp
Salt – 1/2 Tsp
Kashmiri Chili Powder – 1 Tsp
Cumin Powder – 1/2 Tsp
Chat Masala – 1/2 Tsp
Walnuts with Cinnamon sugar
Butter – 1 Tbsp
Walnuts – 2 cups
powdered sugar – 1/4 cup