Is Walnut Good for Weight Loss?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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Walnuts often show up on healthy diet lists, but many people still wonder whether these crunchy, brain-shaped nuts truly support weight loss or simply add extra calories. With so many mixed opinions online, it is easy to get confused about how and when to include them in your daily routine. So, in this blog, let us dig deeper and understand the real answer to the question: “Is Walnut Good for Weight Loss?”
Walnut Nutrition Information:
The nutritional breakdown of walnuts per 100 g, according to IFCT 2017, shows that calories in walnuts are high, and also rich in omega-3 fatty acids.
| Nutrient | Amount |
| Energy | 671 k cal |
| Carbohydrate | 10.14 g |
| Protein | 14.92 g |
| Fibre | 5.39 g |
| Fat | 64.27 g |
| Omega-3 fatty acids | 8.71 g |
Why Should You Eat Soaked Walnuts ?
Soaking walnuts overnight makes them easier for digestion and boosts nutrient absorption. This simple habit reduces certain natural compounds in walnuts( such as phytic acid and enzyme blockers) that can make it harder for your body to take in nutrients. Walnuts are rich source of omega-3 fatty acids, antioxidants, and vitamins, which support heart, brain, and gut health naturally.
The Truth About Walnuts and Weight Loss:
Walnuts are a rich source of healthy fats, especially omega-3 fatty acids, which help you stay full longer, reduce cravings, and keep your energy levels steady throughout the day.
Nutrition Expert Shilpa Joshi speaks about the importance of moderation. She explains that while walnuts are highly nutritious and they are rich in healthy fats like omega-3, some protein and are naturally high in calories. Enjoying them in mindful portions helps you gain all their benefits without affecting your weight loss journey.
Health Benefits of Eating Walnuts:
- Help Reduce Inflammation: Walnuts are rich in antioxidants that help protect your body from damage and reduce inflammation, which can lower the risk of heart disease, diabetes, and even certain types of cancer.
- Promotes Gut Health: Healthy gut is essential for maintaining overall well-being. Walnuts act as a natural fuel for good gut bacteria, helping to improve digestion and boost immunity.
- Lowers Risk of Type 2 Diabetes: Research shows that regularly eating walnuts can help keep blood sugar levels steady and may lower the risk of type 2 diabetes.
- Improves Brain Function: Walnuts resemble tiny brains, and their omega-3 fatty acids and antioxidants help enhance memory and focus.
- Reduces Blood Pressure and Cholesterol: Walnuts naturally lower LDL (bad) cholesterol and improve HDL (good) cholesterol, promoting better heart health and balanced blood pressure.
Tips to Maximise the Benefits of Eating Walnuts:
- Soak them for at least 4 hours, but for the digestion benefits, soak overnight (6-8 hours).
- Choose raw, organic walnuts whenever possible.
- Store walnuts in an airtight container in a cool, dark place.
- Stick to moderation; about 2-4 walnut halves daily is ideal.
| Also Read: Fitterfly- Healthy Snacking, Healthy Weight: 5 Best Nuts for Weight Loss. |
Easy Ways to Add Walnuts to Your Diet:
- Including walnuts to your diet is easy and versatile. Here are some of the simple ways to add walnuts to your diet.
- Add chopped walnuts to your daliya, upma, or poha for extra crunch and fullness.
- Mix walnuts into curd or homemade raita for a filling snack.
- Sprinkle a few walnuts on your fruit bowl.
- Add crushed walnuts to sabzi, dal tadka or khichdi for a nutrition boost.
- Make walnut chutney like peanut chutney for a tasty, healthy side.
- Add chopped walnuts to your rotis or paratha dough for extra satiety.
Risks of Eating Walnuts for Weight Loss?
While walnuts are high in calories, consuming them in large quantities can lead to weight gain. So, moderation is key.
How Fitterfly Supports Your Weight-Loss Journey?
Ever picked up a few walnuts and wondered, “Will these help me lose weight or make me gain?” Riya had the same doubt; she thought walnuts were a high-protein snack until her nutritionist told her the real truth. What she learned might change the way you see walnuts, too.
To clear the confusion, we at Fitterfly are here to guide you with facts, not guesswork
Weight loss is not just about eating less quantity of food or exercising more; it is about making smart food choices and building habits that truly work.
Our expert Nutrition Coaches help you plan the right foods in the right portions. Our Fitness Coaches create easy routines that fit your lifestyle. And our Success Coaches support you through cravings and emotional eating.
📞 Call 08068507599 to speak to our team.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Are walnuts good for weight loss?
Walnuts are rich in omega-3 fats, fibre, and a moderate source of protein, a combination that keeps you full for longer; however, eating them in moderation is key.
How many walnuts should I eat per day for weight loss?
The ideal portion is 2-4 walnut halves per day. This gives you fullness and nutritional benefits without adding excess calories. Avoid eating large handfuls of walnuts, as they are high in calories.
When is the best time to eat walnuts for weight loss?
You can have about 2-4 halves of a walnut as a mid-morning or evening snack.
