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Description
Walnuts are a nutrient-dense superfood, rich in heart-healthy omega-3 fatty acids, antioxidants, and essential minerals like magnesium, iron, and zinc, all of which support overall wellness. These raw, unsalted nuts have a naturally deep, earthy flavor with a hint of bitterness that works well in both sweet and savory recipes. They’re a versatile addition to any meal—sprinkle them on salads, blend them into smoothies, or bake them into desserts for a boost of flavor and nutrition. Known for promoting heart health, walnuts are linked to reduced inflammation and improved cholesterol levels, making them an excellent choice for long-term health. They’re loaded with fiber and protein, which help keep you feeling full and steady on energy throughout the day. With their health benefits and rich, natural flavor, walnuts make a great pantry addition for anyone looking to add more wholesome foods to their diet.
WALNUTS
Benefits
Rich in Omega-3s: Walnuts are an excellent source of plant-based omega-3 fatty acids, supporting heart health and reducing inflammation.
Nutrient-Dense: Packed with vitamins, minerals, and antioxidants like vitamin E, walnuts support brain function, skin health, and overall wellness.
Unsalted and Free from Additives: Naturally unsalted and free from artificial additives, flavors, and preservatives, providing a pure, clean snack option.
Gluten-Free and Vegan: Suitable for gluten-free and vegan diets, walnuts offer a wholesome, plant-based source of protein and healthy fats.
Versatile Ingredient: Perfect for snacking, baking, or adding to salads and desserts, walnuts bring a rich, nutty flavor and texture to any dish.
Rich in Omega-3s: Walnuts are an excellent source of plant-based omega-3 fatty acids, supporting heart health and reducing inflammation.
Nutrient-Dense: Packed with vitamins, minerals, and antioxidants like vitamin E, walnuts support brain function, skin health, and overall wellness.
Unsalted and Free from Additives: Naturally unsalted and free from artificial additives, flavors, and preservatives, providing a pure, clean snack option.
Gluten-Free and Vegan: Suitable for gluten-free and vegan diets, walnuts offer a wholesome, plant-based source of protein and healthy fats.
Versatile Ingredient: Perfect for snacking, baking, or adding to salads and desserts, walnuts bring a rich, nutty flavor and texture to any dish.
Glycemic Load [GL]
A food's glycemic load indicates how much it will increase a person's blood sugar after being eaten. 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.