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Description
"Walnuts" are nutrient-rich tree nuts characterized by their earthy flavor, satisfying crunch, and abundant health benefits. Loaded with omega-3 fatty acids, antioxidants, magnesium, iron, and zinc, walnuts promote cardiovascular wellness, support healthy cholesterol levels, manage inflammation, and sustain energy and fullness. Enjoy them in salads, baked goods, smoothies, or as a hearty snack. With their powerful nutrients and versatile use, walnuts enrich meals and snacks alike, making a nutritious addition to balanced diets.
Category
Nuts
Walnuts
Benefits
Rich in plant-based omega-3s: A natural source of alpha-linolenic acid (ALA) that supports heart health and helps reduce inflammation.
Packed with key nutrients: Contains vitamin E, magnesium, and antioxidants that benefit brain function and skin health.
Naturally pure and unsalted: Free from added oils, flavors, or preservatives—just wholesome, nutrient-dense nuts.
Versatile for any use: Great as a snack or added to salads, oatmeal, and baking for texture and rich, nutty flavor.
Rich in plant-based omega-3s: A natural source of alpha-linolenic acid (ALA) that supports heart health and helps reduce inflammation.
Packed with key nutrients: Contains vitamin E, magnesium, and antioxidants that benefit brain function and skin health.
Naturally pure and unsalted: Free from added oils, flavors, or preservatives—just wholesome, nutrient-dense nuts.
Versatile for any use: Great as a snack or added to salads, oatmeal, and baking for texture and rich, nutty flavor.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1.1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
15 | Low
References
[1] Ros E. Health Benefits of Nut Consumption with a Focus on Walnuts. Nutrition Reviews. 2021;79(4):401-417.
[2] Sabate J, Oda K, Ros E. Nut Consumption and Cardiovascular Health. American Journal of Clinical Nutrition.2021;113(4):928-935.
[3] Rajaram S, Valls-Pedret C, Cofán M. Walnuts and Cognitive Function: A Comprehensive Review. Journal of Nutrition. 2021;151(6):1503-1512.
[4] Guasch-Ferré M, Willett WC, Zong G. Plant-Based Omega-3s in Walnuts and Inflammation Reduction. BMJ Open.2021;11(8):e046846.
[5] Shahidi F, Ambigaipalan P. Antioxidant and Nutritional Properties of Walnuts. Critical Reviews in Food Science and Nutrition. 2021;61(8):1123-1135.
[6] Simopoulos AP. Omega-3 Fatty Acids and Heart Health: Focus on Walnuts. Nutrition Reviews. 2021;79(5):345-356.
[7] McKay DL, Blumberg JB. Vitamin E and Antioxidants in Walnuts. Phytomedicine. 2021;78:153231.
[8] Dawson G, Field D, Reid M. Gluten-Free and Vegan Applications of Walnuts. Food Chemistry. 2021;341:127233.
[9] Kumar S, Bhattacharya S, Rao D. Culinary Versatility of Walnuts in Sweet and Savory Dishes. Trends in Food Science & Technology. 2021;112:154-165.
[10] Ahmed S, Stepp JR, Miller M. Traditional Uses of Walnuts in Global Diets. Journal of Ethnopharmacology.2021;275:113821.
[11] Alu’datt MH, Rababah T, Ereifej K. Nutritional Quality of Walnut-Based Products. Molecules. 2021;26(4):1277.
[12] Varela-Lopez A, Bullon P, Giampieri F. Walnuts in Functional Foods: A Nutritional Perspective. Nutrients.2021;12(5):1439.