One of the essential components to losing weight is diet adherence. Various studies have shown that weight loss can be achieved regardless of the macronutrient composition, so long as a calorie deficit is accomplished. But, people are more likely to stick to a plan and keep the weight off whenever they are feeling full and satisfied. Eating foods, such as walnuts, which are rich in fiber, protein, and healthy fat tend to be satisfying since they’re metabolized slowly. Research indicates that diets full of omega-3 fatty acids can decrease the risk of cardiovascular disease and may benefit those with type 2 diabetes, especially those who have elevated triglycerides. An excellent way to boost your nourishment, while decreasing your carbohydrate intake is to add walnuts to your meal plan.

One ounce of walnuts (7 whole, 14 halves, or 1/4 cup) contains 2.5 grams of ALA and is approximate: 183 calories, 18 grams fat, 1.7 g saturated fat, 4 grams carbohydrate, 2 g fiber, and 4 g protein.The key to adding healthful fats like nuts to your diet would be to manage your portion appropriately. A small serving of nuts, although low in carbs (only 4 grams), can be high in calories.
Overeating, wholesome food sources, can cause weight gain. Consequently, if you are incorporating almonds into your meal plan for a snack by itself, then make certain to keep it to one serving. If, on the other hand, you’re putting a few on your salad, yogurt or paring them with a piece of fruit, including an apple for a snack, limit your part to about 7 halves, or even 3-4 whole walnuts. A great way to raise your volume would be to use chopped nuts.

Health Benefits of Walnuts

In addition to being a healthful fat, walnuts are an excellent source of protein and fiber. Fiber and protein can help to keep you complete. Fiber-rich foods can also help provide the body with a constant flow of sugar, preventing significant blood glucose spikes. Various studies have demonstrated that those who eat a high fiber diet are more likely to maintain a healthy weight and have a reduced risk of cardiovascular disease and cancer. Walnuts are also a great source of the fat-soluble vitamin, vitamin E that has antioxidant properties.

Will eating walnuts cause me to gain weight?

Many folks believe that because walnuts are primarily made of fat, that they shouldn’t consume them because doing this will cause them to become fat. This is not true. In reality, studies suggest that people who consume nuts regularly weigh less than those who rarely consume nuts.

Adding healthful fats like walnuts to your diet can be a terrific way to add protein, fiber, and satiating fat.
When substituting walnuts for high carbohydrate ingredients like breadcrumbs and heavy sauces, you can actually lower your total calorie intake, slim down, and enhance blood sugars. But, it’s important to be careful to reduce overeating; always make certain to read labels before ingesting. Too many walnuts may lead to excess calorie intake which could cause weight gain.Try not to snack mindlessly from luggage, as the calories can add up fast. Keep in mind, too, that whole walnuts contain more calories than walnut halves or chopped walnuts, which means that you may consume less, for longer calories.

Picking and Storing Walnuts

When picking walnuts, make certain you choose an unsalted version. Too much sodium may raise blood pressure and cause bloating. Walnuts should odor mildly nutty and taste candy. If they smell like paint thinner, they’ve gone rancid and should be discarded.

For optimum shelf life, store your walnuts in an airtight container in the refrigerator or freezer, depending on when you intend on using them. Maintaining walnuts cold can stop walnuts from going rancid. Walnuts that are stored in the fridge should be kept away from foods with strong odors, such as, onions, garlic, or fish, as walnuts may absorb the flavors of other foods.
If you plan on grinding your walnuts to use as walnut meal, wait until you are ready to use it on your recipe to maintain great flavor.

Healthy Ways to Prepare Walnuts

Walnuts are a very versatile food. Below are some great ways to add walnuts to your meal plan. It’s important to add flavor, but equally important to prevent large amounts of salt and fat in cooking. Instead of cooking with heavy sauces, frying pan and using breadcrumbs to flavor your protein, then use walnuts for added crunch, taste, and healthful fats. Top chicken, turkey, lean beef, pork, or fish with a walnut coat. Purchase walnuts that are chopped or already ground, or grind them yourself.

Skip Crackers, Bread, and Rice: Crackers, bread, and rice are frequently used as filler foods. The issue is that processed carbohydrates such as white pepper, white bread, and white rice can spike blood sugars, and possibly even result in more cravings. If you overeat these foods, you’ll gain weight also. The next time you are having soup for lunch or a stir fry for dinner, reduce your carbohydrate intake and increase your fiber intake by adding a handful of walnuts to your recipes. For more health-related queries, please visit and get info about any health related topics.