Health experts want walnuts to be a part of your diet for plenty of good reasons: They are rich in fiber, protein and antioxidants, which is good news for your overall health. Walnuts are also one of the best sources of omega-3 fatty acids, which support heart health. But here’s another fact about walnuts that will make you appreciate them even more: Eating a handful every day can help you lose weight.

According to a study from Nutrition Journal, a balanced diet that includes walnuts has the same positive effect on your weight as a strict low-calorie diet. A walnut-enriched diet also comes with some added heart benefits, such as lower levels of bad cholesterol and a healthier blood pressure.

A daily dose of walnuts can help you lose weight

Research on the health benefits of nut consumption has grown in recent years. This is due to a staggering amount of reports suggesting that they help reduce weight gain as well as risk factors for cardiovascular disease. Scientists propose that the favorable effects of nuts like almonds, pistachios, peanuts and walnuts are due to their ability to promote satiety. Increased satiety in individuals has been linked to a reduced intake of calories.

For their study, researchers from the University of California compared the effects of a diet enriched with walnuts and a low-calorie diet on body weight and cardiovascular disease risk factors, such as cholesterol, triglycerides and blood pressure. They worked with a sample of overweight and obese adults who followed either of the two diets for six months.

The researchers found that both diets led to significant and comparable reductions in the body weight, body mass index and waist circumference of the participants. Both diets also decreased the participants’ systolic blood pressure, but only those who ate walnuts maintained their low systolic blood pressure until the end of the study.

In addition, those who ate a walnut-enriched diet experienced reductions in total cholesterol and low-density lipoprotein cholesterol (LDL-C) levels, while participants on the low-calorie diet did not.

“Although weight loss in response to both dietary strategies was associated with improvements in cardiovascular disease risk factors, the walnut-enriched diet promoted more favorable effects on LDL-C and systolic blood pressure,” the researchers wrote in their report.

These results prove that eating walnuts helps protect the heart from cardiovascular disease and also helps fight obesity.

The lowdown on walnuts

Walnuts are not true botanical nuts but are technically the seeds of drupes — fleshy fruits that contain a single seed in the middle. They are harvested from the ground and removed from their shell so they can be eaten raw or used in cooking.

Two types of walnut are predominantly used in the kitchen: the lightly golden-colored English walnuts (Juglans regia) and the dark-colored Black walnuts (J. nigra). English walnuts, which originated in the Middle East, have soft shells and a mild flavor. In contrast, black walnuts, which are native to the U.S., are known for their hard shells and strong, earthy flavor. Both types can be used in various recipes and are constant features of Chinese, Mediterranean and Iranian cuisines.

According to studies, walnuts offer a wide variety of health benefits. These include: (h/t to Healthline.com)

• Protection from oxidative damage
• High amounts of omega-3 fatty acids, especially alpha-linolenic acid (AHA)
• Reduced inflammation
• A healthy gut microbiota
• Reduced risk of breast, prostate and colorectal cancer
• Effective weight management
• Lower risk of diabetes
• Blood pressure regulation
• Good physical functioning
• Better memory and enhanced mental flexibility
• Improved male reproductive function
• Lower blood cholesterol levels

Walnuts are incredibly nutritious and versatile. They can be added to salads and baked goods, stir-fried with vegetables, used as stuffing or eaten raw or roasted. They are not only easy to incorporate into a healthy diet, but they also provide plenty of health benefits. To get the best out of this superfood, opt for organic walnuts and eat them regularly but in moderation to avoid any adverse effect.

Sources:

Walnuts.org

DailyMail.co.uk

NutritionJ.BiomedCentral.com

Britannica.com

MasterClass.com

Healthline.com