A recent study just found that walnuts can help control your hunger. They do so by promoting a feeling of fullness, thus reducing hunger pains. The researchers involved in this study used something called functional magnetic resonance imaging (MRI) which helped them observe how consuming these nuts changed brain activity. Volunteers with obesity were observed for two 5-day sessions, during one of which they consumed smoothies with 48 grams of nuts daily. It was observed that the brain activity of those having the walnut smoothie made them pay more attention to food choices. This meant that they chose healthier food options over the desirable and unhealthy ones. Controlling hunger pains is just one of the benefits of eating walnuts. There are several health benefits like reducing the risk of cancer and heart diseases, improving mood,and boosting memory. They are rich in copper and manganese. They are also special in that they end up providing our entire requirement of omega-3 fats. While there is no doubt that walnuts are good for health, one common question people have is – How many should one eat in a day?
It is believed that walnuts are the second healthiest of all nuts, beaten only by almonds. They can be the perfect substitute to unhealthy snacks and junk food that people end up eating to satisfy untimely hunger. Every 100 gm of walnuts contains 654 calories with 65 g fat, 14 g carbohydrates, and 15 g proteins. They are rich in vitamin B6 and magnesium and loaded in antioxidants. They help reduce inflammation on account of the essential fatty acid called alpha-linolenic acid (ALA).
When added in the right amount and consumed regularly, walnuts may lead to genetic changes and prevent the risk of colorectal cancer, as found in a Harvard study. With so many benefits, you only need to consume 1-2 per day. There are different ways of adding them to your diet. Like in the study, you can add walnuts to your smoothies. You can also chop them up and add them to your early morning cereal. Walnut butter is another great option to include walnuts in your daily diet. If you are someone who indulges in unhealthy junk food because you cannot control your mid-morning or evening hunger, you now have a solution. Next time, just dig into your backpack and reach for some walnuts, which will do you more good than you can imagine.