Nutritional advisory: Here’s what’s in 28 grams of nuts

Walnuts are good for heart health, brain health, diabetes management and weight loss, among other things.

Nuts are also called Walnuts are also called «brain food» due to their high content of omega-3 fatty acids. (Photo source: Freepik)

Fancy nut brownies or Nutella with nuts on croutons? Besides adding delicious flavor to your desserts, nuts offer a plethora of health benefits. Packed with antioxidantsfiber, e healthy fats, these nuts are highly nutritious. Anjana B Nair, Consultant Dietitian at Motherhood Hospitals, HRBR Layout Bengaluru shared with indianexpress.com that nuts contribute significantly to our well-being, particularly in terms of heart healthbrain function, weight controland diabetes control.

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Nuts can be a nutritious and beneficial addition to a healthy diet, offering a number of health benefits. However, they should be eaten in moderation as part of a balanced eating pattern, Nair said.

Nutritional profile of nuts

Here is the nutritional profile of nuts per 1-ounce (28-gram) serving along with the corresponding Daily Values:

Calories: 185
Total Fat: 18.5 grams (28% of Daily Value)
Saturated fat: 1.7 grams
Monounsaturated fat: 2.5 grams
Polyunsaturated fats: 13 grams
Cholesterol: 0 grams
Sodium: 0 grams
Total Carbs: 3.9 grams (1% of Daily Value)
Dietary Fiber: 1.9 grams (8% of Daily Value)
Sugars: 0.7 grams
Protein: 4.3 grams (9% DV)

Walnuts contain antioxidants and polyphenols, which have anti-inflammatory effects. (Photo source: Pixabay)

Health benefits of walnuts

Nuts have numerous health benefits. Nair shared the following:

1. Good For Heart Health: Nuts are rich in omega-3 fatty acids, which reduces the risk of heart disease. They can help improve cholesterol levels, reduce inflammation and support healthy blood vessels.

2. Good For Brain Health: Walnuts are also referred to as brain food due to their high content of omega-3 fatty acids. Studies suggest they can help improve cognitive performance and reduce the risk of age-related cognitive decline.

Several observational studies have suggested a positive association between nut consumption and cognitive function. (Image source; Pixabay)

3. Helps In Weight Management: Despite their high calorie content, walnuts may be beneficial for weight management. The combination of proteins, fiberand the healthy fats in nuts can promote feelings of fullness and satiety, helping control appetite and reduce overall calorie intake.

4. May Help With Diabetes Management: Research indicates that walnuts may have positive effects on blood sugar control in people with type 2 diabetes. They have a low glycemic index, which means they cause blood sugar levels to rise more slowly. Additionally, the nutritional profile of nuts may help improve insulin sensitivity and reduce inflammation, both of which are important factors in diabetes management.

5. Has Anti-Inflammatory Properties: Walnuts contain antioxidants and polyphenols, which have anti-inflammatory effects. Chronic inflammation is associated with various diseases, including heart disease, diabetes and some cancers. Including nuts in your diet can help reduce inflammation in your body.

Are walnuts good for diabetics?

When it comes to managing diabetes, recent studies have shown promise regarding the effects of nuts. A study published in Diabetes care in 2020 found that including walnuts in the diets of people with type 2 diabetes improved their overall dietary quality, blood sugar control, and cardiovascular risk factors compared to a control group that did not consume nuts, she said Nair.

Research indicates that walnuts may have positive effects on blood sugar control in people with type 2 diabetes. (Image Source: )

Are walnuts good for brain health?

Nair said that when it comes to brain health, several observational studies have suggested a positive association between nut consumption and cognitive function. For example, a study published in Newspaper of Nutrition, health and ageing in 2018 found that regular nut consumption was associated with better memory and cognitive function in older adults, she said.

Things to keep in mind

Below are some things to keep in mind when consuming nuts, as shared by the expert:

1. While nuts can be a beneficial addition to a healthy diet, they should be eaten in moderation due to their high calorie content. It is recommended to consume approximately 1-2 ounces (28-56 grams) of nuts daily as part of a balanced diet.

2. If you have any specific health conditions or concerns, it is always a good idea to consult a healthcare professional or registered dietitian for personalized advice.

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First published on: 2023-07-14 at 17:30 CEST




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