1 serving diced walnuts contains approximately 200 calories. While this may seem high, walnuts are packed with nutrients making them a healthy addition to your diet.
Just one serving of walnuts contains 4g of protein, 2g of fiber, and is rich in heart-healthy fats. Additionally, walnuts are a good source of vitamins and minerals, including copper, magnesium, and vitamin E.
In this article, we'll take a closer look at the many benefits of adding walnuts to your diet and offer some practical tips for incorporating them into your meals.
High in Calories, But Packed with Nutrients
As mentioned earlier, walnuts are high in calories, but they are also packed with nutrients. In fact, one serving of walnuts provides a significant percentage of your daily recommended intake of various vitamins and minerals. Additionally, walnuts are a great source of plant-based protein and fiber, making them an excellent choice for vegetarians and vegans looking to add more protein to their diets.
Rich in Heart-Healthy Fats
Walnuts are one of the few plant-based foods that are high in heart-healthy fats called omega-3 fatty acids. These fats have been shown to reduce inflammation and improve heart health. Adding walnuts to your diet can help lower your risk of heart disease by reducing bad cholesterol levels, decreasing blood pressure, and improving blood vessel function.
A Good Source of Protein and Fiber
In addition to heart-healthy fats, walnuts are also an excellent source of protein and fiber. One serving of walnuts provides over 4 grams of protein and 2 grams of fiber, making them a great snack for both satiety and fueling your body with the necessary macronutrients.
Boost Brain Function with Walnuts
Walnuts are not only beneficial for your physical health, but they also offer numerous cognitive benefits. Studies have shown that consuming walnuts can improve brain function, including memory, concentration, and overall cognitive performance. This is due to the high levels of antioxidants and anti-inflammatory compounds found in walnuts.
Add Flavor and Texture to Your Meals
Walnuts are a great ingredient to add to both sweet and savory dishes. They offer a nutty flavor and crunchy texture that can enhance the overall taste and mouthfeel of your meals. Try adding them to your oatmeal, salads, pasta dishes, or even as a topping for your morning yogurt or smoothie bowl.
Versatile Ingredient for Both Sweet and Savory Dishes
Walnuts are a versatile ingredient that can be used in a variety of ways, both in sweet and savory dishes. In addition to the dishes mentioned earlier, walnuts can be used as a coating for chicken or fish, added to baked goods like muffins or bread, or used as a topping for ice cream and other desserts.
Healthy Snacking Option for Weight Management
Walnuts are a great snacking option for those looking to manage their weight. While they are high in calories, they are also rich in protein and fiber, which can help keep you feeling full and satisfied for longer periods of time. Additionally, the healthy fats found in walnuts can help regulate blood sugar levels and prevent cravings.
Walnuts Can Help Lower Cholesterol Levels
Studies have shown that consuming walnuts can help lower bad cholesterol levels, known as LDL cholesterol. This is due to the high levels of healthy fats and fiber found in walnuts. Adding walnuts to your diet may help reduce your risk of heart disease and stroke by improving cholesterol levels.
Walnuts May Reduce Inflammatory Markers
Inflammation is a natural response by the body to injury or infection, but chronic inflammation can lead to various diseases and conditions. Studies have shown that consuming walnuts may help reduce inflammatory markers in the body, thanks to the high levels of antioxidants and anti-inflammatory compounds found in walnuts. This is yet another reason why walnuts are a healthy addition to your diet.
Enjoy the Benefits of Walnuts in Moderation
While walnuts offer numerous health benefits, it's important to enjoy them in moderation. They are high in calories, and consuming too many can lead to weight gain. A good rule of thumb is to enjoy one serving of walnuts per day, which is approximately 1/4 cup or 14 halves.
Let food be thy medicine and medicine be thy food. - Hippocrates
5 FAQs About Diced Walnuts
1. How many diced walnuts make up a serving?
A serving of diced walnuts typically weighs about 28 grams or 1 ounce. This is equivalent to approximately 1/4 cup of chopped walnuts.
2. Are diced walnuts high in calories?
Yes, diced walnuts are relatively high in calories. A serving of 28 grams contains approximately 200 calories. However, they are also rich in healthy fats, protein, and fiber, which provide a range of health benefits.
3. How can I use diced walnuts in my meals?
Diced walnuts can be used in a variety of sweet and savory meals. They make a great addition to salads, oatmeal, yogurt, and smoothie bowls. You can also use them in baking recipes such as cakes, muffins, and cookies.
4. Are there any potential health risks associated with consuming diced walnuts?
While walnuts are generally considered a healthy food, some people may be allergic to them. Additionally, walnuts are high in oxalates, which can contribute to the formation of kidney stones in some people. If you have a history of kidney stones, you may want to limit your intake of walnuts.
5. How should I store diced walnuts?
To keep diced walnuts fresh and flavorful, it's best to store them in an airtight container in the refrigerator or freezer. This will help prevent oxidation and keep the nuts from going rancid.