{"id":327855,"date":"2025-12-04T19:46:08","date_gmt":"2025-12-04T19:46:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/327855\/"},"modified":"2025-12-04T19:46:08","modified_gmt":"2025-12-04T19:46:08","slug":"are-walnuts-good-for-you-that-depends-dietitians-say","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/327855\/","title":{"rendered":"Are walnuts good for you? That depends, dietitians say."},"content":{"rendered":"

\"play\"<\/p>\n

How to store organic nut butter the right way<\/p>\n

Organic nut butter naturally separates since it contains no stabilizers, but with a proper stir and storage, you can keep it creamy and delicious.<\/p>\n

From sweet baked goods to savory salads and sauces, walnuts are a versatile nut that can boost your favorite recipes \u2013 and your health.<\/p>\n

“Walnuts are very versatile and can be eaten raw by the handful, sprinkled onto salads, cereal<\/a> and oatmeal<\/a>, and are commonly used in many baked goods recipes,” Roxana Ehsani<\/a>, a registered dietitian nutritionist and board-certified sports dietitian, previously told USA TODAY.<\/p>\n

Walnuts contain calcium, magnesium, potassium, vitamin E and zinc, \u201call of which can help improve blood sugar control, brain health, heart health and more,\u201d added Laura Ligos, a registered dietitian nutritionist.<\/p>\n

\u201cWalnuts even contain omega 3s which is great for cardiovascular health,\u201d she added.<\/p>\n

More specifically, walnuts are an excellent source of an essential omega-3 fatty acid<\/a> called alpha-linolenic acid, or ALA, Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University, previously told USA TODAY.\u00a0<\/p>\n

Higher intake of ALA is associated with better heart health<\/a> including lowering one’s risk of developing heart disease and type 2 diabetes.<\/p>\n

They are also an excellent source of protein, “packed with a whopping four grams of plant-based protein per one-ounce serving,” Ehsani adds. “They also provide two grams of fiber, which helps support gut health and promotes satiety.”<\/p>\n

Is cereal good for you? Watch out for the added sugars in these brands.<\/a><\/p>\n

Is it OK to eat walnuts every day?<\/p>\n

It is safe to eat walnuts every day, but moderation is important for multiple reasons.\u00a0<\/p>\n

First, nuts are calorie-dense. For example, one shelled cup of walnuts contains nearly 800 calories, almost half of the 2,000 calories recommended for most people to get in a full day.<\/p>\n

Overconsumption of walnuts has also been linked to kidney stones in some people.<\/p>\n

This is because walnuts are high in oxalates, which can contribute to calcium oxalate stones, the most common type of kidney stone<\/a>. For this reason, the National Institute of Diabetes and Digestive and Kidney Diseases<\/a> recommends for people who have experienced kidney stones to avoid the tree nut.<\/p>\n

Ligos adds it\u2019s also best to eat walnuts raw or dry-roasted to \u201climit the addition of excess oils and additives\u201d in pre-packaged nuts.\u00a0<\/p>\n

Hmm: Oatmeal is one of the most popular breakfast foods. But is it good for you?<\/a><\/p>\n

What organ are walnuts good for?<\/p>\n

Walnuts help support a healthy heart, brain and gut.<\/p>\n

In addition to walnuts\u2019 high levels of the omega 3 ALA lowering a person\u2019s risk of heart disease and type 2 diabetes, clinical trials<\/a> have also shown that walnuts help lower LDL cholesterol levels, often referred to as \u201cbad cholesterol<\/a>,” Petersen explains.\u00a0<\/p>\n

The antioxidants and anti-inflammatory properties of walnuts have also been shown to<\/a> improve brain function and slow cognitive decline<\/a> associated with aging.<\/p>\n

Plus, the fiber found in walnuts help support gut health and promotes satiety.<\/p>\n","protected":false},"excerpt":{"rendered":"How to store organic nut butter the right way Organic nut butter naturally separates since it contains no…\n","protected":false},"author":2,"featured_media":327856,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[448,617,64,63,8118,1298,23282,1461,1295,57116,137,26914,15353,8117,8130,322,14548,14549,532,323,451,321,439,8116,8129,112437,142367,1996,3370,183878,320,319,333,39,6620,170607,537],"class_list":["post-327855","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-affiliate","tag-and","tag-au","tag-australia","tag-curious","tag-diet","tag-diet-and-nutrition","tag-eating","tag-food","tag-foods","tag-health","tag-healthy","tag-healthy-eating","tag-just","tag-just-curious","tag-local","tag-local-affiliate-food","tag-local-affiliate-health-and-wellness","tag-nutrition","tag-overall","tag-overall-positive","tag-point","tag-positive","tag-seo","tag-seo-wellness","tag-snack","tag-snack-foods","tag-tech","tag-texas","tag-texas-tech-university","tag-the","tag-to","tag-to-the-point","tag-top-stories","tag-university","tag-walnuts","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/327855","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=327855"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/327855\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/327856"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=327855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=327855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=327855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}