Walnut is a popular super food, thanks to its many health benefits. You’re probably aware of the heart health and anti-cancer effects it has, but did you know you could use this delicious nut as diet aid?

You may have heard about walnut for weight gain and now thinking that eating this healthy snack will help to gain weight. But there are myths surrounding the use of walnut for gaining weight. Don’t worry, here we’ll be giving you information that will clearly demystify them. Want to know about How To Eat Walnut For Weight Gain. Read on for some answers

How To Eat Walnut For Weight Gain

Studies consistently show the beneficial effects of eating nuts, but as high-energy foods, their regular consumption may lead to weight gain. We tested if daily consumption of walnuts (approximately 12 % energy intake) for 6 months would modify body weight and body composition in free-living subjects. Ninety participants in a 12-month randomized cross-over trial were instructed to eat an allotted amount of walnuts (28-56 g) during the walnut-supplemented diet and not to eat them during the control diet, with no further instruction. Subjects were unaware that body weight was the main outcome. Dietary compliance was about 95 % and mean daily walnut consumption was 35 g during the walnut-supplemented diet. The walnut-supplemented diet resulted in greater daily energy intake (557 kJ (133 kcal)), which should theoretically have led to a weight gain of 3.1 kg over the 6-month period. For all participants, walnut supplementation increased weight (0.4 (se 0.1) kg), BMI (0.2 (se 0.1) kg/m(2)), fat mass (0.2 (se 0.1) kg) and lean mass (0.2 (se 0.1) kg). But, after adjusting for energy differences between the control and walnut-supplemented diets, no significant differences were observed in body weight or body composition parameters, except for BMI (0.1 (se 0.1) kg/m(2)). 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.

The right way to eat walnuts for maximum health benefits

Walnuts, the brain-shaped nuts are famous for boosting memory and brain function. They are rich in fibre, vitamins, carbohydrates, protein and iron, which makes them a super healthy addition to our daily diet. When eaten in the right way, walnuts have many health benefits. Today in this article, we will discuss the right way to eat walnuts and the easy way to include them in your daily diet.
The right way to eat walnuts

When it comes to consuming this super healthy nut, there is no right or wrong way. Just including it in your diet in any form is great for your health. Here is the best way to consume walnuts.

Soaking the walnuts overnight and then consuming them in the morning is one of the best ways to consume walnuts. To do this, take 2-4 pieces of walnuts and soak them in a cup of water overnight. Have them the first thing next morning.
Having soaked walnuts helps in reducing the bad cholesterol in the body. These are also easier to digest as compared to normal walnuts. It is easier for your body to absorb nutrients from soaked walnuts.

Easy ways you can include walnuts in your diet

Walnut chutney/spread/dip

Take some roasted walnuts, garlic, lemon juice, oil, pepper and salt and grind them together to make walnut dip at home. You can also add some walnuts while making the hummus.

Add them to stuffing

You can simply toast some walnuts and add them to the stuffing of your sandwich or paranthas.

Use them for garnishing

Toast some walnuts, grind them and keep them in an airtight container. You can use them to garnish your salads and desserts.

Add them to your smoothie

While you make your smoothie, grind some walnuts with other ingredients. Not just your smoothie will taste better but its nutritional value will also be enhanced.

Walnuts toffees

Take some walnuts, cocoa powder and honey. Make a sticky paste with honey and cocoa and add walnuts to it and store in an airtight container. These walnut toffees make for a great snack when hunger strikes in between meals.

Benefits of having walnuts

Good for diabetics

Many studies show that eating soaked walnuts everyday helps in controlling diabetes. It is best for people suffering from Type-2 diabetes.

Prevents cancer

Walnuts are rich in antioxidants that prevent the growth of cancer cells in the body. Walnuts are an essential part of an anti-cancer diet.

Helps in managing stress

Walnuts are a rich source of omega-3 fatty acids. Including them in your daily diet can help fight depression and stress. Soaked walnuts are also great for enhancing the mood.

Promotes weight loss

Walnuts are a good source of calcium, potassium, iron, copper and zinc. Having soaked walnuts increases metabolism and further helps in losing weight. Walnuts also have good fats that make one feel fuller for longer, which prevents you from overeating and thus help with weight loss.

Helps sleep better

Walnuts have a compound called melatonin that can help you sleep better. If you eat soaked walnuts in the morning and before going to bed, you will sleep better.

It can make your bones and teeth stronger

Walnuts are a rich source of healthy fatty acids and magnesium, which is necessary for making the bone stronger and healthy.

Promotes hair growth

Walnuts have vitamin B7, which is great for your hair growth. Eating soaked walnuts in the morning can make your hair strong and long.

Reduces cholesterol level

Consuming soaked walnuts help in lowering the LDL cholesterol levels, which reduces your risk of heart diseases.