I consider walnuts (or nuts in general) to be a superfood. Think about it. There are so many nutrients found in such a small package. This is why I love carrying a small bag of nuts with me for a quick snack as well as incorporating them in my breakfast (like this week’s recipe: Emily’s Marshmallow-Nut Puffed Rice Cereal).
For so long nuts have been considered a food to be put on your naughty list due to their high fat content. But wait! Remember what we talked about in an earlier blog? Your body needs fat to thrive and plant fats are good for you!! Recent epidemiologic and clinical studies have shown that frequent nut consumption is associated with favorable plasma lipid profiles (think HDL, LDL, etc.) and a reduced risk of cardiovascular disease, cancer and many other chronic diseases such as diabetes and insulin resistance. Walnuts have an overall fat content of 60% or more! The majority of this fat is in the form of mono/polyunsaturated fats as well as essential fatty acids such as omega 3 and omega 6. Walnut consumption, in particular, has been shown to lower overall cholesterol, LDL and vascular inflammation while improving circulation.
More and more, I see patients with insulin resistance. Insulin is produced by the pancreas and is used by cells to take in glucose to use as energy. When cells are insulin resistant, insulin levels rise because it has nowhere to go! This increase in insulin can cause the storage of excess fat and inhibit muscle growth. Nuts are a great source of not only fat but also carbohydrates and protein. Eating carbohydrates along with a protein source helps the body to absorb the glucose slower thus keeping insulin and glucose levels stable. This may help to decrease one’s risk of developing insulin resistance.
Walnuts are rich in many vitamins and minerals. Being a great source of vitamin E, studies have suggested that walnuts may help in decreasing free-radical damage within the body. Additionally, walnuts contain folate, potassium, magnesium and even calcium! Talk about doing your body good!
This week enjoy all the delicious health benefits of walnuts in Emily’s Marshmallow-Nut Puffed Rice Cereal. Pair it with fruit and unsweetened almond milk for a perfect breakfast or snack. –A xo
Alasalvar C, Shahidi F. Tree Nuts: Composition, Phytochemicals and Health Effects. Boca Raton: CRC Press ,Taylor & Francis Group, 2009. Nutraceutical Science and Technology.
For so long nuts have been considered a food to be put on your naughty list due to their high fat content. But wait! Remember what we talked about in an earlier blog? Your body needs fat to thrive and plant fats are good for you!! Recent epidemiologic and clinical studies have shown that frequent nut consumption is associated with favorable plasma lipid profiles (think HDL, LDL, etc.) and a reduced risk of cardiovascular disease, cancer and many other chronic diseases such as diabetes and insulin resistance. Walnuts have an overall fat content of 60% or more! The majority of this fat is in the form of mono/polyunsaturated fats as well as essential fatty acids such as omega 3 and omega 6. Walnut consumption, in particular, has been shown to lower overall cholesterol, LDL and vascular inflammation while improving circulation.
More and more, I see patients with insulin resistance. Insulin is produced by the pancreas and is used by cells to take in glucose to use as energy. When cells are insulin resistant, insulin levels rise because it has nowhere to go! This increase in insulin can cause the storage of excess fat and inhibit muscle growth. Nuts are a great source of not only fat but also carbohydrates and protein. Eating carbohydrates along with a protein source helps the body to absorb the glucose slower thus keeping insulin and glucose levels stable. This may help to decrease one’s risk of developing insulin resistance.
Walnuts are rich in many vitamins and minerals. Being a great source of vitamin E, studies have suggested that walnuts may help in decreasing free-radical damage within the body. Additionally, walnuts contain folate, potassium, magnesium and even calcium! Talk about doing your body good!
This week enjoy all the delicious health benefits of walnuts in Emily’s Marshmallow-Nut Puffed Rice Cereal. Pair it with fruit and unsweetened almond milk for a perfect breakfast or snack. –A xo
Alasalvar C, Shahidi F. Tree Nuts: Composition, Phytochemicals and Health Effects. Boca Raton: CRC Press ,Taylor & Francis Group, 2009. Nutraceutical Science and Technology.
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