Walnuts are relatively high in fat and calories, so why are they such a great addition to your weight loss program? The key may lay in the walnut’s anti-inflammatory properties and its nutrients: research has shown that inflammation and obesity are closely linked. Naturally, if you reduce the level of inflammation associated with weight gain, you’re more likely lose those kilos.
Walnuts are rich in the following anti-inflammatory agents. Keep in mind that this is just a list of the most basic ones!
• Copper
• Omega-3 fatty acids
• Tannins
• Flavonoids (see our articles on dark chocolate for more info on why you should have flavonoids in your diet if you want to lose weight!)
Just in case you’re still worried about the fat and caloric content of walnuts, Loma Linda University did a study in 2005 published in the British Journal of Nutrition, disproving any such worries. It found that, “The weight gain from incorporating walnuts into the diet (control-->walnut sequence) was less than the weight loss from withdrawing walnuts from the diet (walnut-->control sequence). Our findings show that regular walnut intake resulted in weight gain much lower than expected and which became non-significant after controlling for differences in energy intake.”
If the idea of walnuts in your diet bores you, use them to diversify up some other dishes you may eat and should be eating:
• Use walnuts as toppings in your low fat yogurt
• Sprinkle some into your salads
• Use them in dishes like couscous, brown rice (no one trying to lose weight should eat white rice), and quinoa
• Eat them as toppings in frozen yogurt or alongside cheese or dips
As you likely know, nut allergies are an increasing concern in Western countries. If you think you or someone you share space with may have a nut allergy, it’s best to get tested and/or consult with them before incorporating this super food into your diet, as nut allergies can sometimes be fatal.
Walnuts are rich in the following anti-inflammatory agents. Keep in mind that this is just a list of the most basic ones!
• Copper
• Omega-3 fatty acids
• Tannins
• Flavonoids (see our articles on dark chocolate for more info on why you should have flavonoids in your diet if you want to lose weight!)
Just in case you’re still worried about the fat and caloric content of walnuts, Loma Linda University did a study in 2005 published in the British Journal of Nutrition, disproving any such worries. It found that, “The weight gain from incorporating walnuts into the diet (control-->walnut sequence) was less than the weight loss from withdrawing walnuts from the diet (walnut-->control sequence). Our findings show that regular walnut intake resulted in weight gain much lower than expected and which became non-significant after controlling for differences in energy intake.”
If the idea of walnuts in your diet bores you, use them to diversify up some other dishes you may eat and should be eating:
• Use walnuts as toppings in your low fat yogurt
• Sprinkle some into your salads
• Use them in dishes like couscous, brown rice (no one trying to lose weight should eat white rice), and quinoa
• Eat them as toppings in frozen yogurt or alongside cheese or dips
As you likely know, nut allergies are an increasing concern in Western countries. If you think you or someone you share space with may have a nut allergy, it’s best to get tested and/or consult with them before incorporating this super food into your diet, as nut allergies can sometimes be fatal.
For more information:
Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
Inflammatory concepts of obesity: http://www.hindawi.com/journals/iji/2011/529061/
Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
Inflammatory concepts of obesity: http://www.hindawi.com/journals/iji/2011/529061/
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