Are Walnuts Good for Weight Gain? (Expert Answer)

Short Answer: Walnuts are good for obesity. Because they have omega-3 fatty acids, polyphenols, and fiber and they can lower inflammation, oxidative stress, appetite, and blood sugar levels.

Obesity is a condition that affects your body weight and fat distribution.

In obesity, your body stores excess fat, especially around your abdomen, which can increase your risk of various health problems, such as type 2 diabetes, heart disease, stroke, and some cancers.

One of the key factors in managing obesity is diet.

What you consume can affect your calorie intake and expenditure, which can impact your obesity symptoms and overall health.

To effectively manage obesity, you should consume high-fiber and low-calorie foods like fruits, vegetables, whole grains, and lean proteins and avoid high-fat and high-sugar foods like fried foods, sweets, pastries, and sugary drinks.

Now, walnuts are a type of tree nut that are rich in healthy fats, protein, fiber, antioxidants, and minerals.

People usually eat them as a snack or add them to salads, oatmeal, baked goods, and other dishes.

Walnuts are good for obesity because they contain omega-3 fatty acids, polyphenols, and fiber, which can help reduce inflammation, oxidative stress, appetite, and blood sugar levels.

However, walnuts are also high in calories and fat, so they should be consumed in moderation and as part of a balanced diet.

One ounce of walnuts can give you 185 calories, 18.5 grams of fat (13.4 grams of polyunsaturated fat, 2.5 grams of monounsaturated fat, and 1.7 grams of saturated fat), 4.3 grams of protein, 3.9 grams of carbs, 1.9 grams of fiber, and 2.5 grams of omega-3 fatty acids.

Omega-3 fatty acids can lower inflammation and improve blood lipid profile, which can reduce the risk of cardiovascular complications associated with obesity.

Polyphenols can scavenge free radicals and protect against oxidative damage, which can worsen obesity and its related diseases.

Fiber can slow down digestion and increase satiety, which can help control calorie intake and weight management.

Furthermore, walnuts are a plant-based food and plant-based foods are good for obesity.

Because, they tend to be lower in calories, fat, and cholesterol than animal-based foods and higher in fiber, antioxidants, and phytochemicals that can modulate metabolic pathways and prevent obesity-related disorders.

You can eat one to two ounces of walnuts per day safely.

More than that can cause weight gain, digestive issues, and allergic reactions.

Walnuts are also high in phytic acid, which can interfere with the absorption of iron, calcium, and zinc, so you should not eat them with foods or supplements that contain these minerals.

Also, you shouldn’t eat walnuts if you have a nut allergy or a history of kidney stones to prevent anaphylaxis or kidney damage.

Because, walnuts contain proteins that can trigger an immune response in some people and oxalates that can increase the risk of kidney stone formation.

You can buy fresh walnuts in your local market or can order them online.

Always choose walnuts that are in their shells or in sealed packages.

Because, they are less likely to be contaminated or rancid.

You can store them in a cool, dry, and dark place for up to six months or in the refrigerator or freezer for up to a year .

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing obesity effectively.

I always recommend my obesity patients to follow a weight-loss-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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