For many of us, walnuts evoke images of neglected mixed nuts bowls at Christmas – the last resort after you’ve exhausted all the more exciting, but not-so-nutritious, snacks.
They’re not the cheapest, nor the trendiest and certainly not the easiest to snack on mindlessly.
So why factor them into your diet? Well, say experts, nutritionally, these brain-shaped nuts punch well above their weight.
Walnuts are packed with a type of healthy fat that much of the UK is considered deficient in.
Called omega-3 fatty acids, these compounds are essential for our heart, brain and eye health – helping to lower blood pressure, prevent blood clots and manage depression and anxiety.
And unlike other nuts, walnuts are particularly rich in one type of fatty acid – called alpha-linolenic acid (ALA) – which is more commonly associated with oily fish.
ALA is crucial for keeping cells in the body healthy – and has been shown to play a key role in managing blood sugar and treating nerve damage.
And that’s not to mention walnuts’ effect on cholesterol. A growing body of research walnuts can significantly lower ‘bad’ LDL cholesterol.
For many of us, walnuts evoke images of neglected mixed nuts bowls at Christmas – the last resort after you’ve exhausted all the more exciting, but not-so-nutritious, snacks
In fact, studies suggest that just one handful of walnuts a day is enough to lower total cholesterol by nearly seven per cent.
So, how can you harness the health benefits of walnuts? We asked top nutritionists your burning questions…
Aren’t nuts really high in fat? What makes them healthy?
Walnuts are little powerhouses when it comes to nutritional value.
One 28g serving contains roughly 180–200 kcal, which is about seven to 10 per cent of the NHS’s daily calorie guideline (2,000 for women, 2,500 for men).
They are high in fat – with around 18g per serving – making a significant contribution towards the 20g recommended for women and 30g for men.
But nutritionists say that most of this is actually unsaturated “healthy” fat – full of omega-3.
You also get around 2g of fibre per serving, helping towards the 30g daily recommendation, while the carbohydrate and sugar content is low.
Nutrients-wise, they’re rich in vitamin E, magnesium and polyphenols, which act as antioxidants to reduce oxidative stress and inflammation.
Polyphenols are often linked to reduced inflammation and lower long-term risk of conditions like heart disease.
In fact, munching on handfuls of walnuts every day has been linked to improved heart health, better cholesterol levels and reduced inflammation.
Be aware though, they’re calorie-dense, so eating more of them isn’t always better.
What does the research say about the health benefits of walnuts?
The omega-3 fats and polyphenols contained in walnuts have both been linked to brain health.
Some studies suggest the nuts may support cognitive function and be helpful in reducing age-related decline.
Their antioxidant content may also help protect brain cells from damage. As with many scientific studies, the evidence is promising but, so far, not definitive.
It’s heart health where walnuts really come into their own, however.
A major study, published in Circulation found walnut consumption reduced total and LDL ‘bad’ cholesterol.
Another large trial, the WAHA study (Walnuts and Healthy Aging), showed regular intake improved lipid profiles in older adults.
And an analysis in The American Journal of Clinical Nutrition confirmed consistent cholesterol-lowering effects across multiple trials.
But what makes walnuts better than other nuts?
Nutrients-wise, walnuts are rich in vitamin E, magnesium and polyphenols, which act as antioxidants to reduce oxidative stress and inflammation
There is not a single nut in the world that can match walnuts for their omega-3 content.
In fact, they are the only commonly eaten nut high in alpha-linolenic acid (ALA), which is a plant-based omega-3 fat.
While walnut ALA isn’t as potent as the omega-3s found in fish, it is still very helpful for the body.
And if you don’t like fish, or you don’t eat meat, walnuts are one of the best alternatives for omega-3.
‘Omega-3 is an essential fatty acid, meaning we must obtain this through our diet, as we cannot make it ourselves,’ says registered nutritionist Jen Walpole.
‘Omega 3 is extremely anti-inflammatory, supportive of cardiovascular function, brain function, hormonal health and fertility.’
Can eating walnuts help with weight loss or appetite control?
With a perfect combination of fibre, fat and protein, walnuts are great for snacking, say experts, especially when you’re implementing appetite control measures.
You’ll feel fuller for longer after eating them, which may help reduce cravings and overall calorie consumption.
Keep a bag on your desk at work, or in your pocket when you’re on the move to stave off any hunger pangs, says Ms Walpole. Just be aware of overconsumption.
‘Omega-3 intake is positively associated with weight loss, perhaps owing to the fact healthy fats are satiating, help with blood glucose control and impact cravings, too,’ she explained.
‘A little goes a long way too – being rich in fat, fibre and protein helps make them incredibly satisfying and satiating.’
Are there any side effects of eating too many walnuts?
Walnuts are a common allergen, so be cautious if you haven’t eaten them before – or at least not on a regular basis.
Overeating walnuts is a big no no.
They can impact calorie count due to their high fat content. Of course, having too many will also influence weight management goals.
Some people may also experience digestive discomfort if consuming large amounts.
Overall, says Ms Walpole, keep your consumption within the daily recommendation and you’ll get everything you need.
Likewise, it’s worth being aware of walnuts’ interaction with various medications.
Those on blood-thinning drugs should seek advice from a medical practitioner before embarking on any kind of walnut-heavy diet regime, says Ms Walpole.
What should you pair them with for maximum nutrition?
Walnuts are a very easy upgrade to many meals, and they’re often used in baked recipes to add crunch – like banana bread, for instance
Walnuts are a very easy upgrade to many meals, and they’re often used in baked recipes to add crunch – like banana bread, for instance.
Crushed and sprinkled on salads, or mixed in with whole grains, will create a harmonious pairing, especially with leafy greens that are packed with vitamin C.
Elsewhere, adding them to fibre-rich meals helps you move closer to your 30g daily fibre target, while chucking them in with key protein sources – lean meat, for instance – can improve satiety.
‘Walnuts are a great addition to any salad or vegetable dish (think toasted walnuts) and even work well as a snack alongside some berries as a fibre-rich snack or yoghurt for a protein focus,’ says Ms Walpole.
‘Walnuts also pair well with dark chocolate and may help to reduce sugar cravings or overeating chocolate. They would also be a great addition to a bowl of porridge oats for a well-balanced breakfast.
‘By adding walnuts and increasing the fat/protein content of this meal, it will help stabilise blood sugars and keep you fuller for longer.’
