Who says little things can’t be special? At least, this is not the case with walnuts. In fact, these little packets are a powerhouse of healthy nutrients for your daily nutrition. Although they are super rich healthy foods, there are many myths related to them. Despite the scientific claims and facts, many people still believe that consuming nuts can make you prone to unnecessary fats.
Contrary to these myths, walnuts contain a lot of unsaturated fats that are also touted as good fats. They have antioxidants, fibers, and protein in abundance. However, you should eat them daily in moderation. But if you’re still skeptical about the same thing, we’ve provided the walnut-related pros and cons for your help.
Advantages of eating walnuts:
The positives that will encourage you to eat a handful of nuts on a daily basis include:
1. Rich in minerals and vitamins
Most nuts are loaded with minerals and vitamins essential for your good health. These include vitamins A and B. The minerals found in walnuts include copper, selenium, iron, calcium, magnesium, and phosphorus. As such, they are always healthy to eat. However, the level of nutrients can vary in its different types.
2. Helps to lose weight
While most people will not agree with this point, it is a proven fact that walnuts help you lose extra calories if eaten in moderation and caution. This is true for nuts such as almonds, pistachios, and cashews. They contain many fibers that help curb your appetite significantly. As such, they also control their weight.
3. Reduce cholesterol level
If you want to lower blood LDL cholesterol and total cholesterol in your body, start eating healthy nuts right away. This is mainly due to the unsaturated fat content they contain. They have a lot of polyunsaturated and monounsaturated fats. Also, some raw nuts have higher levels of phytosterols that control the risk of any cardiovascular ailments or problems.
4. Rich in omega 3 fatty acids
Walnuts like walnuts are known to be high in omega 3 fats. They are also high in ALA along with some other nutrients. Studies have shown that these nutrients collectively help reduce oxidation or inflammation in your body. So they are always good for your heart.
5. Reduce the chances of diabetes
Nuts affect insulin and glucose levels in a neutral way. As such, they reduce the risk of diabetes. In addition, for diabetic patients, they constitute a healthy eating option. Its various forms, such as peanut butter, help reduce the risk of type 2 diabetes, especially in women. Research has also shown that walnuts like almonds substantially reduce the chances of postprandial glycemia.
6. Rich in vegetable proteins and dietary fibers
Walnuts contain a lot of plant proteins. It also makes them a healthy alternative to meat. They maintain the blood vessels with their high content of amino acids. The dietary fibers in nuts are also good for your health.
Cons of eating walnuts
There are enough reasons to include raw or dried roasted walnuts in your daily routine. But there are some dangers associated with eating too many nuts. These include:
1. High calorie count
Almost all nuts contain a lot of calories. It is not a pleasant fact for calorie and health conscious people. However, almonds are a better option with the lowest calorie count of 160 per ounce. To control calories, you should refrain from oil-roasted walnuts that are heated at high temperatures in harmful oils.
2. High fat content
Despite being high in unsaturated fat, nuts tend to carry this extra baggage with processing and flavors. Sometimes nuts are treated with preservatives and unhealthy chemicals that increase the level of sodium and sugar in them.
3. High level of oxalates
Most walnuts have a considerable amount of oxalates. When these oxalates accumulate in body fluids and crystallize, they can lead to the formation of kidney stones.
4. It can cause acne
Most walnuts contain some oils that are harmful to the skin. People with sensitive skin should eat nuts in moderation to avoid acne breakouts.
These are some of the reasons that are sufficient to prevent you from eating nuts above the acceptable limits. If you want to chew them daily for better health, raw, lightly salted, unprocessed nuts in moderate portions are the best option for you.