If you’re on a keto diet, you can incorporate walnuts into your meals and snacks. Like other nuts, walnuts can provide you with the essential nutrients you need. Walnuts are delicious, inexpensive, and lower in calories than other nuts.
Walnuts belong to the tree nut family, just like cashews, Brazil nuts, and hazelnuts. These nuts were believed to have been eaten by Romans in 750 BC. Known scientifically as Juglans regia, walnuts are known as the food of the gods. An ounce of walnuts each day can give you your daily doses of vitamins and minerals. With every serving of walnuts, you get 220 calories, 5 grams of protein, 20 grams of fat, and 1.8 grams of net carbs. Though these tasty morsels are low in carbohydrates, it’s still best to eat them in moderation.
Below are some of the known health benefits of walnuts:
1. Keeps your heart healthy. Walnuts are rich in ALA, L-arginine, and omega-3 fatty acids. These nutrients work to prevent inflammation and clogging of arteries. Walnuts also have potent antioxidants like flavonol morin, tannin tellimagrandin, and quinone juglone. These substances protect your cells from free radicals that contribute to heart disease. Eating walnuts can decrease the LDLs (low-density lipoproteins) or bad cholesterol in your blood as well.
2. Contributes to weight loss. Because of their unsaturated fats, walnuts benefit your heart. They are also one-of-a-kind because they are rich in polyunsaturated fats. These fats stimulate your metabolism so that you can accelerate your weight loss. Also, you get soluble fiber from walnuts to decrease your appetite.
3. Improves gut health. Eating a serving of walnuts gives you 2 grams of dietary fiber per ounce. They also aid in detoxifying your digestive tract and helps relieve constipation.
4. Contributes to better sleep at night. Melatonin is also present in walnuts. It is a substance that helps regulate and induce sleep. Because of this, it is best to incorporate walnuts into your midnight snack or dinner. Walnuts also have tryptophan, which helps produce melatonin and serotonin, enhancing your night’s slumber.
Walnuts have been associated with mood improvement, cancer prevention, bone health, Type II diabetes prevention, brain enhancement, increased fertility in males, and stronger immunity. Because of its health benefits, you may be tempted to eat a whole lot of walnuts. Keep track of the calories you get from these nuts, especially if you’re on a keto diet. Correct portions lead to more benefits from walnuts.