Consuming at least one serving of walnuts per day may reduce age-related chronic diseases, risk for cognitive decline, and cardiovascular disease. Walnuts are packed with hearthealthy omega-3s, gut-supporting fiber, body and tissue building protein, and they're rich in antioxidants, vitamins and minerals such as B6, vitamin E, zinc, phosphorus, and magnesium, Their flavor is rich and earthy, and their folds can hold flavor from other ingredients, enhancing the overall taste of a dish. Not to mention, walnuts are incredibly versatile– and can be used in both sweet and savory dishes. Add walnuts to baked goods like muffins for more texture, blend walnuts into smoothies and dips for a richer mouth feel, crush walnuts to sprinkle on breakfast cereals, oatmeal, and yogurt, and mix them into granola.
Yep, walnuts are great. One caveat about eating walnuts is that they are high in calories due to fat content, providing about 185 calories per 1-ounce portion. Practice portion control.
Calorie-wise this may be equivalent to an ounce of chips, however, chips can be empty calories, while walnuts are nutrient-dense. In addition, walnuts have fiber and protein, which are filling and you’re more likely to eat less walnuts than chips. Eating walnuts in moderation is key.
Not all walnuts are going to be equally healthy–so choose the right ones when shopping.
Choose walnuts that are plain, roasted, and unsalted or lightly salted instead of the flavored or coated varieties that can carry more calories, fats, and added sugars.