Walnuts And Keto: Are They Approved?

Walnuts are a popular tree nut grown and eaten worldwide. They are a high-fat, keto-friendly snack with approximately 18g of fat, 4g of protein, and 2g of net carbs per 1 oz. This means that an ounce of walnuts contains fewer than three grams of carbohydrates, making them a great snack for those on the keto diet.

Walnuts are keto-friendly

Walnuts are also a rich source of omega-3 fatty acids, vitamin E, and phytonutrients. They have more antioxidants than any other nut, which help protect the body from cellular damage. Research shows that eating walnuts can improve cardiovascular health by reducing LDL oxidation and lowering the risk of plaque build-up in the arteries.

In addition to their health benefits, walnuts are versatile and can be eaten alone, added to a salad, blended into a smoothie, or sprinkled into brownie batter.

However, it's important to remember that while walnuts are keto-friendly, eating too many nuts in general can slow down weight loss. This is because all nuts are high in fat and calories, so if you're trying to lose weight, it's best to eat them in moderation and only when you're hungry.

They are rich in vitamins and minerals

Walnuts are a rich source of vitamins and minerals, including copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. Copper promotes heart health and helps maintain bone, nerve, and immune system function. Folic acid, or vitamin B9, is essential during pregnancy, as deficiency can lead to birth defects. Phosphorus is a mineral that is mainly present in bones and has numerous functions in the body. Vitamin B6 may strengthen the immune system and support nerve health, while a deficiency may cause anemia. Manganese is a trace mineral found in high amounts in nuts, whole grains, fruits, and vegetables. Lastly, vitamin E is a powerful antioxidant that may reduce the risk of heart disease by neutralising harmful free radicals.

Walnuts are also an excellent source of essential omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has numerous health benefits. ALA is an essential fat that must be obtained from the diet and has been linked to improved cardiovascular health, reduced inflammation, and improved conditions like diabetes, Alzheimer's disease, and cancer. The polyphenols in walnuts, including ellagitannins, also contribute to their antioxidant properties and may provide additional health benefits.

They improve gut health and inflammation

Walnuts have been shown to improve gut health and reduce inflammation, which are key factors in maintaining overall health. Firstly, walnuts promote a healthy gut by increasing the population of beneficial bacteria in the gut microbiome. A study found that consuming 1.5 oz (43 g) of walnuts daily for 8 weeks led to an increase in health-promoting bacteria, specifically those that produce butyrate. Butyrate is a short-chain fatty acid that exhibits anti-inflammatory effects and has been linked to improved sleep, insulin resistance, genetic metabolic diseases, and cholesterol levels.

Additionally, walnuts have been found to decrease levels of secondary bile acids, which are associated with an increased risk of colon cancer, inflammation, and gastrointestinal diseases. The anti-inflammatory properties of walnuts are further enhanced by their high content of omega-3 fatty acids, vitamin E, and polyphenols, which help to fight oxidative stress and reduce inflammation throughout the body.

The impact of walnuts on gut health and inflammation is an active area of research, with studies suggesting that the interaction between the gut microbiome and the undigested components of walnuts leads to positive health outcomes.

They are a good source of healthy fats

Walnuts are a great snack option for those on the keto diet. They are a good source of healthy fats, with 18 grams of fat per ounce, and only 4 grams of net carbs. This makes them a high-fat, low-carb food, perfect for those following a ketogenic diet.

Walnuts are also a good source of omega-3 fatty acids, vitamin E, and phytonutrients. The omega-3 fatty acids in walnuts are called alpha-linolenic acid, or ALA, and they have been shown to improve inflammation, diabetes, Alzheimer's disease, and even cancer. Vitamin E is a powerful antioxidant that helps protect the body from cellular damage, while phytonutrients function as antioxidants and anti-inflammatory agents.

In addition to their high fat and low carb content, walnuts have numerous other health benefits. Research has shown that consuming walnuts can improve cardiovascular health by reducing LDL cholesterol oxidation and lowering the risk of plaque build-up in the arteries. Walnuts have also been shown to improve gut health by increasing the population of health-promoting bacteria and reducing inflammation.

When it comes to incorporating walnuts into your keto diet, there are several ways to do so. You can eat them alone as a snack, toss them in olive oil and spices, top your salad with them, or add them to keto-friendly desserts like brownies or fudge.

So, if you're following a keto diet, walnuts are definitely a nut you'll want to include in your meal plan. They are a good source of healthy fats and have numerous other health benefits that can support your overall health and well-being.

They can be eaten alone or added to dishes

Walnuts are a versatile nut that can be eaten in a variety of ways. They can be eaten on their own as a snack, or added to dishes to provide a crunchy texture and nutty flavour.

Walnuts can be used to top salads, providing a heart-healthy crunch. They go particularly well with grilled chicken or veggies. Walnuts can also be used to add a twist to canapes, such as tarts topped with goat cheese and candied walnuts, or crostini with brie, prosciutto, and toasted walnuts.

Walnuts can be mixed into homemade bread, providing a hearty addition to both savoury and sweet loaves. They can also be used in place of a crust on meat dishes, or sprinkled on top of savoury meat dishes for added crunch.

Walnuts can be stirred into Greek yoghurt with fruit for a healthy treat, or mixed into desserts such as cookies, brownies, tarts, and bars. They can also be used as a tasty decoration on top of a cake.

Walnuts can be eaten raw, or toasted in the oven or on the stovetop. To toast walnuts in the oven, preheat the oven to 350 °F (177 °C) and spread the walnuts in a single layer on a baking sheet. Toss the walnuts in olive oil and seasoning, if desired. Toast for 8-10 minutes, stirring occasionally, until they are one shade darker. To toast walnuts on the stovetop, add them to a heavy-bottomed skillet over medium heat and toast for 2-5 minutes, stirring frequently, until they are one shade darker.

Walnuts can also be candied by heating sugar, cinnamon, salt, and milk in a saucepan to create a caramel syrup. Stir in vanilla extract, then mix in the walnuts until they are fully coated. Spoon the nuts onto waxed paper and let them cool before serving.

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