Top 10 Keto Benefits Of Walnuts
People on a keto diet are always on the lookout for a miraculous ingredient that is carb-less, high in fat, nutritious, and tasty too.
Well, your search has officially ended.
Walnuts are one of the healthiest nuts you can consume while on a keto diet.
It is sad how other nuts like almonds and pecan always seem to get more attention than this equally healthy nut variant.
By the end of the article, the first thing you will do is order a big pack of walnuts to add to your keto pantry shelf.
How are walnuts produced?
Walnuts are the edible seeds of the Juglans species of trees. These trees are majorly cultivated in countries like the United States and China.
In India, commercial cultivation of the nuts happens in regions including Jammu and Kashmir, Himachal Pradesh, and Arunachal Pradesh.
It can take anywhere from 5 to 20 years for a tree to start yielding walnuts.
- 14% of carbohydrates
- 15% of proteins and
- 63% of fat
This makes it a perfect inclusion in your keto diet. Apart from its nutritional values, here are 10 other reasons why it needs to be a part of your keto journey.
1. Walnuts have considerable amounts of fiber
Fiber is a component of food that is not digested by the body. Hence it passes easily through the digestive system and cleans the tract as it passes through. In general terms, a fiber-rich food helps flush out toxins, harmful bacteria, and cholesterol from the body.
If you are on a 2000 calorie diet, you will need about 25 grams of fiber a day.
When on a keto diet, your consumption is majorly fat. A high-fat diet can slow down the digestion process in the beginning and including the right amounts of fiber will prevent digestive issues while on the diet.
100 grams of walnuts give you up to 7 grams of fiber, making it a healthier snacking choice.
2. Walnuts help bring down LDL cholesterol levels
An increase in LDL cholesterol is a common cause of concern for people on a keto diet. While this cannot happen when you pick only good fat, if you end up ordering food from outside or regularly choose deep-fried items, your LDL cholesterol count can shoot up.
Prevent this by including walnuts in your diet. Oxidized LDL cholesterol can lead up to heart problems. Walnuts are proven to reduce the effects of oxidative stress in the body and prevent your cholesterol levels from acting against you.
3. A handful of walnuts help you reach your fat macros
Many people struggle to meet their fat macros for the day. You will have to remember that you will stay in ketosis only if you meet your fat macros and weight loss will happen only while your body stays in ketosis.
On a keto diet, here are the fat macros requirements for different caloric goals.
- 1500 calorie diet – fat consumption should be between 80 and 125 grams
- 2000 calorie diet – fat consumption should be between 110 and 165 grams
- 2500 calorie diet – fat consumption should be between 140 and 120 grams
25 half pieces of walnuts will give you a solid 30-35 grams of fat which is very impressive. You can have a cup of these walnuts on your work table and munch through them over the day to meet your fat requirements.
4. Walnuts help control food cravings
A 2018 research study concludes that with regular consumption of walnuts, your brain can be programmed to resist tempting foods that are usually not allowed on a keto diet like pastries, carb-loaded meals, and junk food.
How amazing is that!
5. Walnuts improve insulin resistance
Another very important benefit of walnuts on ketoers is its ability to improve insulin resistance. This 2017 research article talks about how a walnut-rich diet can improve your body’s insulin resistance, thereby keeping the risk of diabetes at bay.
Insulin resistance is a very important factor that will determine how quickly you get into ketosis and how long you stay in the mode. The more insulin resistant your body is, the more will be the number of ketones produced.
6. Walnuts help you sleep better and prevent keto insomnia
Do you wake up in the middle of the night craving for carbs? The initial phases of a keto diet can be challenging and insomnia is a common problem people talk about. The change in your diet can play havoc on your sleep cycle.
Melatonin is a hormone that regulates your sleep cycle. The more melatonin in your blood, the better will your sleep be.
Studies show that walnuts have considerable amounts of melatonin and these help increase your blood melatonin levels too. By consuming a handful of walnuts a day, you can actually improve your sleep pattern and enjoy a good night’s sleep while on the diet.
7. Walnuts promote the growth of beneficial bacteria in your gut
Any change in your regular diet pattern can cause disturbances in your digestive process. You can prevent the initial digestive issues when you start a fat-rich diet by including walnuts every day.
This 2018 study conducted a clinical trial on 194 individuals by asking them to consume 43 grams of walnuts a day for 2 months. At the end of the period, these people had increased levels of beneficial bacteria in their gut, helping keep the gut healthy and problem-free.
8. Walnuts help you stay fuller for longer
Hunger can be a problem until your body reaches ketosis. During this transition phase, you can munch on walnuts to help keep hunger away. Walnuts make your fuller quickly and will prevent you from feeling hungry.
9. Walnuts help build muscle mass while on keto
If losing weight is not your only aim for starting keto, you can also build muscle mass and stay strong by eating walnuts. Walnuts have a decent amount of proteins and these can be perfect pre or post-workout snacks to help you get stronger.
10. Walnuts prevent nutritional deficiencies while on keto
Are you worried you are not getting enough nutrients on your keto diet? Combat this with walnuts.
Here are some of the percentage Daily Value (DV) of nutrients you get from 100 grams of walnuts.
- 143% DV of manganese
- 49% DV of phosphorus
- 33% DV of zinc
- 41% DV of vitamin B6
- 30% DV of vitamin B1
- 25% DV of vitamin B9
Walnuts are tasty and can be roasted and consumed as a delectable snack. You can also powder it and add to your foods to make them fat-rich. All through your keto diet, make use of this wonderful nut to stay healthy and strong.