Las Walnut They are a very nutritious food that we should include in our diet without falling into the myth that nuts are fattening. A new study published in Journal of the american heart institute concluded that consumption of diets containing Unsaturated fatsAs such the weight loss effects found in walnuts are similar to those of a low-fat, high-carbohydrate diet.
Research led by Professor Dr. Cheryl Rock at the University of California San Diego School of Medicine also showed that eating a diet rich in nuts made primarily of polyunsaturated fats has a positive effect on risk factors that affect . Heart Brainsfor example cholesterol,
“The findings of this research are relevant when learning about the estimates of severe obesity announced by the World Health Organization. Currently, there are more than 1.9 billion overweight adults in the world, of whom more than 600 million are obese. Europe is one of the countries on the rise, with overweight and obese women representing 58% and 21%, respectively. According to the WHO forecast, Europe is facing a massive obesity crisis in 2030,” They come from California walnuts, which are the best-known and most commonly eaten around the world.
“One of the surprising findings of this study was that, despite the fact that nuts are high in fat and calories, Diets high in walnuts were associated with the same level of weight loss as diets low in fat.Dr. Rock said.
“Based on the results of this study as well as previous research on walnuts for heart health and weight control, it is safe to say that there are good reasons to eat a handful of walnuts a day,” she said.
Thus, the group following the walnut supplement diet showed similar results in weight loss with respect to the others, but, in contrast, presented a significant improvement in lipid levels (fat), especially in women with insulin resistance. In addition to a significant reduction in LDL (‘bad’) cholesterol, the walnut diet group achieved a greater increase in HDL (‘good’) cholesterol than the other groups.
and why is that? mainly, thanks to the contribution of polyunsaturated fats present in nuts, Walnuts are the only nut whose fat is primarily polyunsaturated fat, including significant amounts of alpha-linolenic acid, a plant-based omega-3 fatty acid. According to María Palmero in this article, this contribution was not received by other groups, as they mainly recommended foods rich in monounsaturated fats.
how to preserve nuts
In order to benefit from everything mentioned above, you need to know how to preserve nuts and it is a mistake to keep this dried fruit in the pantry. the best thing to do is to put them in a airtight container and directly fridgeThey can even face the freezer. This is because walnuts’ exposure to light, oxygen and heat, which they may receive in a cupboard, causes them to go rancid in a short amount of time due to the high levels of unsaturated fat in them. On the other hand, if they are kept in a cool place, they will keep longer, with a maximum time of four months in the fridge.
For a longer period, for example a year, the first thing to do would be to wrap them in plastic and in a sealed sealed bag suitable for the freezer. When you want to consume them, all you need to do is take them out of the fridge a few hours before at room temperature.