Know Why You Should Eat A Few Walnuts Daily

4. Controls Diabetes

People who have diabetes can have walnuts on a regular basis. In fact, eating walnuts will benefit your health.

First of all, walnuts may improve endothelial function and reduce your cardiac risk.

Also, the protein and fiber in walnuts help you eat less overall, which helps control your weight. Obesity can increase the complications associated with diabetes.

A 2005 study published in the Journal of the American Dietetic Association reports that diabetic people can have walnuts without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats.

Another 2005 study published in Current Diabetes Reports found that nuts like walnuts can be a healthy dietary component for people with diabetes or those at risk for diabetes, provided overall caloric intake is regulated to maintain a healthy body weight.

A 2009 study published in the European Journal of Clinical Nutrition highlights the positive long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in Type 2 diabetes.

A 2013 study published in the Journal of Nutrition also reports that walnut consumption is associated with a significantly lower risk of Type 2 diabetes in women.

5. Aids Weight Loss

Despite their high fat content, walnuts can help you lose weight. In fact, adding healthy amounts of walnuts and other nuts to your diet can help you maintain your ideal weight over time.

The fat in walnuts is healthy omega-6 and omega-9 fatty acids that your body needs to operate properly. The high levels of anti-inflammatory, omega-3 alpha-linolenic acid plays a key role in weight loss.

Additionally, the protein and dietary fiber in walnuts help satisfy your hunger and prevent you from overeating.

A 2010 study published in Obesity (Silver Spring) reports that daily walnut consumption increases satiation by the third day. However, more studies are needed to confirm the physiologic role of walnuts, the duration of time needed for these effects to occur, and to elucidate the underlying mechanisms.

A 2012 study published in the Journal of the American College of Nutrition reports that daily ingestion of 56 grams of walnuts improves endothelial function in overweight adults with visceral adiposity. Walnut intake does not lead to weight gain.

A 2013 study published in the American Journal of Clinical Nutrition reports that diets enriched with nuts did not increase body weight, body mass index or waist circumference in controlled clinical trials.

 

6. Support Bone Health

Being rich in omega-3 fatty acids, walnuts are also good for your bones. The alpha-linolenic acid (ALA) in omega-3 fatty acids help fight inflammation, decrease the breakdown of bones, and protect against osteoporosis.

According to a 2007 study by a team of Penn State researchers, plant-derived omega-3 fatty acids (such as the ones derived from flaxseeds and walnuts) have a protective effect on bone health.

Plus, walnuts contain important minerals like, copper, magnesium and manganese that support bone health.

Copper plays an important role in the maintenance of collagen for bones and connective tissues, thus supporting the mechanical strength of bone collagen. Also, copper helps inhibit bone resorption.

Magnesium is an important component for bone health as it helps absorb calcium. Plus, manganese aids in the formation of bone cartilage.

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