What are Walnuts?
Walnuts are a popular tree nut recognized for their wrinkly, brown shell and the edible seed inside. They grow on walnut trees and are classified into three main types:
English Walnuts
The most common walnut found worldwide. Have a smooth, thin shell and mild flavor.
Black Walnuts
Have a thick, rigid, dark brown shell and bold, earthy flavor.
White Walnuts
Rarer and smaller with a creamy colored shell and delicate flavor.
Walnuts are valued for their highly nutritious kernels inside. They can be eaten raw, roasted, toasted, or incorporated into recipes. Walnut oil is also prized in cooking.
Nutritional Profile of Walnuts
Walnuts provide an impressive array of vitamins, minerals, and beneficial plant compounds. A 1-ounce (28 gram) serving contains:
Calories: 185
Protein: 4 grams
Fat: 18 grams
Carbs: 4 grams
Fiber: 2 grams
Vitamin E: 2 mg (13% DV)
Magnesium: 45 mg (11% DV)
Copper: 0.5 mg (25% DV)
Manganese: 0.3 mg (15% DV)
Walnuts are comprised of 65% fat, mostly polyunsaturated and monounsaturated fatty acids. They are low in saturated fat and contain no cholesterol. Walnuts are also rich in antioxidants, like ellagic acid.
How Many Calories are in 5 Walnut Halves?
A typical walnut half weighs around 1.2 grams. Therefore, 5 walnut halves would weigh about 6 grams and provide the following nutritional information:
Calories: 46
Fat: 4 grams
Carbs: 1 gram
Protein: 1 gram
Fiber: 0.5 grams
So the total number of calories in 5 walnut halves is approximately 46 calories, with the majority coming from the fat content.
This makes 5 walnut halves a light, nutritious snack that adds a nice crunch. While high in fat, the types of fats in walnuts are very healthy for the body.
Potential Health Benefits of Walnuts
Walnuts not only provide ample calories and nutrition, but emerging research shows they offer many other benefits:
Heart Health
Walnuts contain phenolic antioxidants and a specific amino acid that may reduce inflammation and lower heart disease risk.
Weight Control
Due to their protein and fiber content, walnuts can increase satiety and make you feel fuller between meals.
Diabetes Management
The healthy fats, fiber, and nutrients in walnuts can help regulate blood sugar and insulin levels.
Male Fertility
A diet rich in nuts may improve sperm count, motility, and morphology in men.
Brain Function
Walnuts contain compounds like vitamin E that help preserve cognitive abilities and memory.
Anti-Inflammatory Effects
Omega-3 fats, antioxidants, and other anti-inflammatory compounds in walnuts can lower systemic inflammation.
Cancer Prevention
Ellagic acid and other nutrients show potential to slow the growth of cancerous tumors.
Adding a serving per day may be enough to obtain noticeable benefits over time.
Are Walnuts Fattening or Good for Weight Loss?
Despite being high in fat and calories, walnuts may actually promote weight loss in several ways:
Increased Satiety
The protein, fiber, and fat provide lasting fullness so you eat less at meals.
High in Omega-3s
Omega-3 fatty acids help boost metabolism and encourage fat burning.
Less Fat Storage
The polyunsaturated fats in walnuts are less likely to be stored as body fat.
Appetite Reduction
Compounds in walnuts help regulate hormones involved in hunger and appetite control.
Blood Sugar Control
Better blood sugar regulation results in decreased fat storage over time.
Pairing walnuts with a balanced, low-calorie diet and exercise regimen can amplify weight loss results.
Are Walnuts Keto Friendly?
The high fat content of walnuts makes them a great choice for low-carb, ketogenic diets. Key benefits of walnuts for keto include:
Low in Carbs
With just 4 grams net carbs per ounce, walnuts allow staying in ketosis.
Abundant Healthy Fats
Provides monounsaturated and polyunsaturated fats needed on keto for energy.
Nutrient Dense
Excellent source of vitamins, minerals, antioxidants to avoid deficiencies.
Promotes Satiety
Helps control appetite between meals to avoid overeating.
Versatile
Can be added to salads, smoothies, fat bombs, muffins, and other keto recipes.
Walnuts are one of the most popular nuts included in a well-formulated ketogenic diet.
Are Walnuts Good for Diabetes?
Walnuts have several beneficial properties for people with diabetes:
May Lower Blood Sugar
Compounds in walnuts can decrease insulin resistance and improve glycemic control.
Reduce Diabetes Risk
Eating walnuts is associated with a reduced risk of developing type 2 diabetes.
Improve Blood Pressure
Walnuts are rich in L-arginine, which enhances blood vessel flexibility.
Decrease Inflammation
Chronic inflammation contributes to diabetes progression. Walnuts have anti-inflammatory effects.
Protect Blood Vessels
Walnuts contain polyphenols that improve endothelial function.
Always pair walnuts with a low glycemic meal to prevent spikes. Those on diabetes medication should monitor closely when increasing walnut intake.
Can You Eat Walnuts Raw?
Yes, walnuts can be safely consumed raw. Potential benefits of eating raw walnuts include:
Greater Nutrient Retention
Raw walnuts maintain their natural levels of vitamins, minerals, and antioxidants.
High Omega-3s
The alpha-linolenic acid (ALA) in walnuts remains intact when uncooked.
Crunchy Texture
Provides a nice crunch not found when roasted or toasted.
Simple Preparation
No cooking required - just crack open the shell and enjoy.
Pure Flavor
The delicate, earthy walnut flavor shines when eating them raw.
Raw walnuts can be easily incorporated into smoothies, oatmeal, salads, trail mixes, and more.
What are the Best Ways to Eat Walnuts?
There are many delicious ways to enjoy walnuts, including:
Raw
Add raw walnuts to yogurt parfaits, cereals, salads or eat as a snack.
Roasted
Roast lightly at 350°F for 5-10 minutes to deepen flavor.
Candied
Coat roasted walnuts with honey or maple syrup for a sweet, crunchy treat.
Spiced
Toss roasted walnuts in cinnamon, cayenne, curry powder, or other spices.
Walnut Butter
Process walnuts in a food processor into a nutritious spread.
Baked Goods
Add walnut pieces to muffins, breads, granola bars, cookies and more.
Let your taste preferences and creativity guide you - walnuts are very versatile nuts.
Potential Downsides of Eating Walnuts
Walnuts are safe for most people, but there are some potential downsides to consider:
Allergies
Walnuts are a common allergen. Allergic reactions can be severe in sensitive individuals.
High Omega-6 Content
Excess omega-6 intake without enough omega-3s may promote inflammation.
Acrylamide Formation
Roasting walnuts at high temperatures can produce acrylamide, a potential carcinogen.
Weight Gain
Overeating walnuts can lead to excess calorie intake and weight gain.
Drug Interactions
Walnuts may interact with some medications like blood thinners.
Enjoy walnuts in moderation as part of a balanced diet to minimize risks.
How Should You Store Walnuts?
To best preserve freshness and nutritional value:
Buy In-shell
In-shell walnuts stay fresher than shelled.
Refrigerate
Store walnuts in a sealed bag in the refrigerator for up to 6 months.
Avoid Moisture
Excess moisture causes walnuts to become rancid quickly.
Watch for Signs of Spoilage
Discard if they smell rancid, taste bitter, or show mold.
Freeze for Long Term
Walnuts can be frozen for up to a year to extend shelf life.
Follow basic food safety practices and walnuts can remain fresh for many months when stored properly.
Are Walnuts Good for You?
Walnuts provide a tasty source of healthy fats, fiber, vitamins, minerals, and antioxidants. Recent studies suggest walnuts may offer additional benefits for heart health, weight management, brain function, and diabetes control.
However, as with any food, moderation is key. Snack mindfully on a serving per day to obtain benefits as part of a nutritious diet overall.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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