Can walnuts truly be crowned ‘the healthiest nut’? How the brain-shaped kernels can lower cholesterol, help to protect against depression AND prevent mindless snacking

For many of us, walnuts conjure up images of neglected bowls of mixed nuts at Christmas – a last resort after consuming more exciting but not-so-nutritious snacks.

These aren’t the cheapest, not the trendiest, and definitely not the easiest to mindlessly snack on.

So why should you include them in your diet? Experts say that in terms of nutrition, these brain-shaped nuts have an impact far beyond their weight.

Walnuts are full of a type of healthy fat thought to be lacking in much of the UK.

These compounds, called omega-3 fatty acids, are essential for our heart, brain and eye health; It helps lower blood pressure, prevent blood clots, and manage depression and anxiety.

And unlike other nuts, walnuts are particularly rich in a type of fatty acid called alpha-linolenic acid (ALA), which is more commonly associated with fatty fish.

ALA has been shown to be crucial for keeping cells in the body healthy and plays an important role in managing blood sugar and treating nerve damage.

Not to mention the effect of walnuts on cholesterol. It turns out that walnuts, in increasing numbers, can significantly reduce ‘bad’ LDL cholesterol.

In fact, research shows that just a handful of walnuts a day is enough to lower total cholesterol by about seven percent.

So how can you benefit from the health benefits of walnuts? We asked top nutritionists your burning questions…

Aren’t hazelnuts really high in fat? What makes them healthy?

Walnuts are a little powerhouse when it comes to nutritional value.

A 28-gram serving contains roughly 180-200 calories; this is around seven to 10 per cent of the NHS daily calorie guide (2,000 for women, 2,500 for men).

It is high in fat (about 18 grams per serving), a significant contribution to the recommended 20 grams for women and 30 grams for men.

But nutritionists say most of these are actually unsaturated ‘healthy’ fats full of omega-3s.

You’ll also get about 2g of fiber per serving, helping you reach the 30g daily recommendation, while it’s low in carbs and sugar.

From a nutritional perspective, they are rich in Vitamin E, magnesium and polyphenols, which act as antioxidants to reduce oxidative stress and inflammation.

Polyphenols are often linked to reduced inflammation and a reduced long-term risk of conditions such as heart disease.

In fact, eating a handful of walnuts every day has been linked to improved heart health, better cholesterol levels and reduced inflammation.

But remember that these are calorie-dense, so eating more of them isn’t always better.

What do research say about the health benefits of walnuts?

Omega-3 fats and polyphenols found in walnuts are both linked to brain health.

Some research suggests that nuts may support cognitive function and help reduce age-related decline.

Its antioxidant content may also help protect brain cells from damage. As with many scientific studies, the evidence is promising but so far inconclusive.

But where walnuts really come into their own is heart health.

A major study published in the journal Circulation found that walnut consumption reduced total and LDL ‘bad’ cholesterol.

Another large study, the WAHA study (Walnuts and Healthy Aging), showed that regular intake improved lipid profiles in older adults.

And an analysis in the American Journal of Clinical Nutrition confirmed consistent cholesterol-lowering effects across multiple trials.

So what makes walnuts better than other nuts?

Nutritionally, walnuts are rich in Vitamin E, magnesium and polyphenols, which act as antioxidants that reduce oxidative stress and inflammation.

There is not a single nut in the world that can compete with walnuts in terms of omega-3 content.

In fact, they are the only commonly consumed nuts rich in alpha-linolenic acid (ALA), a plant-based omega-3 fat.

Although walnut ALA is not as strong as the omega-3s found in fish, it is still very beneficial for the body.

If you do not like fish or do not eat meat, walnuts are one of the best alternatives in terms of omega-3.

‘Omega-3 is an essential fatty acid, which means we have to obtain it through diet as we can’t make it ourselves,’ he says registered dietitian Jen Walpole.

‘Omega 3 is highly anti-inflammatory, supporting cardiovascular function, brain function, hormonal health and fertility.’

Can eating walnuts help with weight loss or appetite control?

With the perfect combination of fibre, fat and protein, walnuts are an excellent choice as a snack, especially when you follow appetite control measures, experts say.

You’ll feel fuller longer after eating these, which can help reduce appetite and overall calorie consumption.

Keep a bag at your desk at work or in your pocket when you’re on the go to stave off hunger pangs, Ms. Walpole says. Just be careful of overconsumption.

‘Omega-3 intake is positively associated with weight loss, perhaps because healthy fats are filling, help control blood sugar and influence appetite,’ he explained.

‘A little goes a long way; ‘Being rich in fat, fiber and protein helps make them incredibly satisfying and filling.’

Are there any side effects of eating too many walnuts?

Walnuts are a common allergen, so be careful if you haven’t eaten them before, or at least not regularly.

Eating excessive amounts of walnuts is a big no-no.

They can affect the calorie count due to their high fat content. Of course, too much will also affect weight management goals.

Some people may also experience digestive discomfort when consuming large amounts.

In general, if you keep your consumption within daily recommended limits, you’ll get everything you need, says Ms. Walpole.

Likewise, it is useful to know the interaction of walnuts with various drugs.

Ms Walpole says those taking blood thinners should seek advice from a medical doctor before starting any walnut-heavy diet regimen.

What should you pair these with for maximum nutrition?

Walnuts are a very easy upgrade to many meals and are often used to add crunch in baked recipes, such as banana bread.

Walnuts are a very easy upgrade to many meals and are often used in baked recipes to add crunch, such as in banana bread.

Crushed and sprinkled on salads or consumed mixed with whole grains, it will create a harmonious pairing with green leafy vegetables, especially those full of Vitamin C.

Elsewhere, adding them to fiber-rich meals can help you get closer to your daily fiber goal of 30 grams, while combining them with basic protein sources (e.g. lean meat) can increase satiety.

‘Walnuts are a great addition to any salad or vegetable dish (think toasted walnuts) and even work well as a fibre-rich snack or snack alongside some fruit as yoghurt,’ says Ms Walpole.

‘Walnuts also pair well with dark chocolate and can help reduce sugar cravings or chocolate overeating. It would also be a great addition to a bowl of porridge for a balanced breakfast.

‘By adding walnuts to this meal and increasing the fat/protein content, it will help balance blood sugar and keep you full for longer.’