The Keto diet has become all the rage lately, and walnuts are center stage to soak up the glory and help dieters lose those inches. A ketogenic diet is a low-carb, high-fat diet that’s not only great for weight loss but also for improving type 2 diabetes or metabolic syndrome.
Walnuts are known for their amazing health benefits, especially in curbing high blood pressure, and now the world is realizing that they are also a keto-friendly superfood. So, dieters can stop counting calories and start enjoying more energy and the good kind of fat with their handful of walnuts.
The Keto Craze
A keto diet is all about cutting way back on carbohydrates to burn fat for fuel. Meaning individuals forgo pasta and bread for food like eggs, meat, dairy, and nuts. When someone follows a keto regimen, their body goes into a metabolic state called ketosis. That’s what you’re striving for on a keto diet.
When the body reaches ketosis, your liver turns fat into small energy molecules called ketones. And that’s what your brain and other organs can use for energy. Ketones add a little pep to your step, so to speak.
But that’s not all. Eating a keto diet lowers insulin levels and not just a little bit. In most cases, a keto diet can dramatically reduce blood sugar levels, which is excellent news for those suffering from sugar-related diseases like prediabetes, diabetes, or metabolic syndrome.
Keto Welcomes Walnuts
What does this all have to do with walnuts? Well, walnuts are not only good for the heart and cardiovascular function but they’re also packed with high levels of polyunsaturated fats. That’s the specific kind of fat that speeds up the body’s metabolism and helps burn fat quickly.
This is good news for keto dieters looking for high-fat, low-carb options. In fact, researchers discovered that individuals burn 28% more calories when eating a dish with walnuts than a dish with fat from dairy. Walnuts are also a good source of soluble fiber, which can work as an appetite suppressant, obviously beneficial for anyone looking to lose excess weight.
Good for the Gut
Adding walnuts to a keto diet is also beneficial for overall gut health. A rich source of soluble fiber, walnuts help detoxify the internal digestive tract by removing waste and toxins. In return, this allows them to pass through the body more efficiently, which can also relieve constipation. A quarter-cup of chopped walnuts is only about 190 calories, and a half-cup is about 380 calories making them ideal for flushing the system with little adverse impact on weight loss goals while being advantageous for the gut.
Plus, their probiotic properties keep the bacteria in the gut in check. The digestive system needs this bacteria to remain balanced, or else it could lead to obesity and Irritable Bowel Syndrome. Neither of which are very enjoyable or great for a healthy body.
Not to mention, walnuts contain a hormone known as melatonin. Melatonin induces and aids in sleep, something that is needed to lose weight and build energy even when life seems to get more chaotic. A good night’s sleep is critical not only to weight loss but also a healthy lifestyle.
Walnuts are on almost every recommended keto recipe list, from parfaits to salads, entrees, and desserts. They are a very versatile addition to any meal and great for snacking. They can help to make a dieter feel fuller longer, helping to prevent overeating or snacking on less healthy options. Overall, walnuts and the keto diet are a perfect match.
