Walnuts are very rich in polyunsaturated fatty acids, with an average of 15 grams per a 30-gram serving, making them an ideal healthy snack and a perfect meal to maintain a healthy weight.
Several studies show that walnuts, considered a superfood, can be a good ally to maintain a healthy weight because they don’t cause fattening and, besides, they offer satiety being rich in healthy fats.
Recent studies support walnuts benefits to maintain a healthy weight
In an older study published in the journal of the American Heart Association, back in 2016, concluded that the walnuts contain unsaturated fats which have a weight-loss effect similar to the Mediterranean diet or weight loss diets low in fats and carbs.
Unsaturated fats are found in foods such as walnuts, seeds, avocado, and fish such as salmon, mackerel, herring, and sardines.
With only a handful of 30 grams, walnuts are composed mostly of polyunsaturated fats, thus being the only dried fruit with a significant amount of ALA and Omega-3 fatty acids from plant origin (2.5g), which the body needs but can not produce.
Maintain a healthy weight and sustain your health with walnuts, a healthy snack
Besides the walnuts benefit to maintain a healthy weight, this healthy snack is also beneficial in other ways, as follows:
- Walnuts also contain a lot of antioxidants – 3.721 mmol per serving;
- Are rich in proteins and fiber, providing 4 grams and 2 grams, respectively, per serving;
- They are also a good source of magnesium (44.79 mg/g) and phosphorus (98.09 mg/g), which are both involved in the body’s processes and in supporting an optimal health;
In conclusion, walnuts are a healthy snack that suppresses your appetite for unhealthy foods but, at the same time, walnuts provide antioxidants, protein, fiber, magnesium, phosphorus, omega-3 fatty acids, and ALA, all of which are supporting you to maintain a healthy weight and an optimal health.
