Benefits of Walnuts for Weight Loss

Fun fact: when you look up the phrase ‘small but mighty’ in the dictionary, a picture of a walnut appears next to it.

Okay, not really. But walnuts, despite their size, are packed with essential nutrients that can help you on your weight loss journey, as well as keeping your body healthy. From keeping you full to strengthening your heart, the benefits of walnuts for weight loss cannot be overstated. And they taste great too!

Here are ten ways walnuts can help you lose weight:

Rich in Nutrients

Walnuts are a nutritional treasure trove. They are an excellent source of omega-3 fatty acids, which are vital for overall health. Omega-3 plays a role in reducing inflammation, which can be associated with obesity and hinder weight loss progress. Additionally, walnuts contain protein, fibre, vitamins (such as B vitamins), and minerals (like magnesium, phosphorus, and potassium). These nutrients support the body in various ways, from energy production to muscle function, all of which are important during weight loss.

Satiety and Reduced Appetite

The trio of protein, fibre, and healthy fats in walnuts works in harmony to provide a feeling of fullness and satiety. Protein helps control hunger hormones, while fibre slows down digestion, prolonging the feeling of fullness. The healthy fats in walnuts help trigger the release of hormones that signal fullness, reducing the desire to overeat and snack on calorie-dense, less nutritious options.

Improved Metabolism

The omega-3 fatty acids in walnuts, particularly alpha-linolenic acid (ALA), are known for their potential to enhance metabolism. A well-functioning metabolism ensures that the body can efficiently burn calories, which is essential for weight loss.

Balanced Blood Sugar Levels

Walnuts have a low glycemic index and provide a steady release of energy. This means they don't cause rapid spikes and crashes in blood sugar levels. Stable blood sugar levels help control appetite, reduce cravings for sugary or high-calorie foods, and maintain energy levels, all of which support effective weight management.

Heart Health

The combination of omega-3 fatty acids, antioxidants, and phytosterols in walnuts can contribute to heart health. Cardiovascular fitness is crucial during weight loss, as it helps you to engage in physical activity more effectively and maintain stamina while exercising.

Enhanced Brain Function

Omega-3 fatty acids found in walnuts, particularly DHA, are essential for brain health. They help maintain cognitive function and emotional well-being. This is important during weight loss, as it can help you stay focused and motivated, making it easier to stick to your goals.

Anti-Inflammatory Properties

Chronic inflammation can impede weight loss by affecting hormones and metabolic processes. The antioxidants in walnuts, such as polyphenols and quercetin, have anti-inflammatory effects that may help reduce overall inflammation in the body.

Support for Gut Health

The fibre in walnuts acts as a prebiotic, feeding the good bacteria in the gut. A balanced gut microbiome is associated with better digestion, absorption of nutrients, and may even influence body weight regulation. Fibre can also help with excreting waste products from the body, which improves your digestive system even more.

Lower Cholesterol

Walnuts have been shown to help lower LDL (bad) cholesterol levels. Managing cholesterol levels is important for heart health and weight management.

Versatile Snack Option

Walnuts are a practical and portable snack option. They can be easily incorporated into various meals and snacks, making it convenient to choose a healthier alternative over processed, high-calorie snacks. This supports weight loss by reducing unnecessary calorie intake.

FAQs

How many walnuts should I eat in a day?

A recommended serving of walnuts is around an ounce, or 14 halves (7 whole nuts). This is the ideal serving for providing health benefits without consuming excessive calories. As with all foods, moderation is key.

Are walnuts high in calories?

Like many other nuts, such as cashews (which technically are not nuts), walnuts are high in healthy fats. This also makes them quite calorie-dense, at about 185 calories per serving, so being mindful of portion sizes is important to avoid overconsumption.

What is the best way to include walnuts in my diet?

Walnuts can be added in many ways. They can be added whole to salads, oatmeal or yoghurt, or blended into smoothies. They can also be chopped finely or blended and used as a crust for baked fish or chicken. It is even possible to find walnut butter in some stores!

Making the right dietary choices is one of the most important things you can do for weight loss. As diet choices go, adding walnuts to your food intake is a very good one indeed. Their ability to balance blood sugar and support heart health, while keeping you from snacking too much, makes them an invaluable asset in your weight loss journey. Eating a handful of organic walnuts can be a great first step to leading a healthier and more wholesome life.

Further Read,

• Power of Chia Seeds for Weight Loss

• Oat Beverage for Weight Management

• Benefits of Organic Foods for Weight Loss