Walnut carbs contain a lot of calories with over 654 calories per 3.5 oz (100g) and over 65.2g of fats.
That may be a lot for small fruits like walnuts but the recommended serving is only 7 kernels a day and that offers 185 calories and 16g of fats.
In addition, walnut carbs offer mainly unsaturated fats composed of alpha-linolenic acid ALA and omega3 fatty acids which are beneficial.
Walnut carbs also come from 21 different types of vitamins and minerals including B vitamins, vitamin E, copper, phosphorus, zinc, magnesium…
Also, these crunchy nuts contain polyphenols which are plant components that have strong antioxidant properties.
In this article, we gathered everything you need to know about walnut carbs including all of their nutrients, the health benefits we get from walnut carbs, cooking ideas, tips on how to buy and store walnuts.
Walnut carbs:
Polyphenols content:
Walnuts are definitely among the food that is the richest in antioxidant compounds alongside pecan, berries, and beets.
A common thing about most nuts such as almonds, hazelnuts, and walnuts is that they are very rich in polyphenols.
In fact, walnuts contain about 28mg of polyphenols per serving and that is about 5% of the daily need. (1)
These are chemical compounds only found in plant-based food and they are famous for their strong antioxidant properties.
In nature, plants need polyphenols to have a protection against insects or diseases.
Once we consume food that contains polyphenols, we obtain all of their antioxidant effects to support our health.
Polyphenols offer better protection against UV radiation, oxidative stress, and free radicals in the body and these are all sources of many diseases.
As for the composition of these plant compounds in walnuts, they are mainly flavonoids and ellagitannins (ellagic acid)
These two polyphenols are classified as acids and they are the reason why walnuts have a slightly bitter taste.
The body metabolizes polyphenols using intestinal bacteria and then sends them to the different parts of our system to exercise several functions.
Whenever there is an inflammation in the body, the body uses polyphenols to treat them as they are a natural prebiotic.
You should also know, that polyphenols are more present in the dry brown film that surrounds walnut kernels.
Antioxidant power:
There is a global unit that experts around the world use to measure the antioxidant power of food and that is ORAC Index (Oxygen Radial Absorbance Capacity).
A balanced diet should offer between 3000 and 5000 ORAC units in order to deal with free radicals which promote cell aging.
The ORAC index of walnuts is about 13,500 and that is particularly high and gives them the 43rd rank among the top 100 highest ORAC index food. (2)
A serving of 30g (7 nuts) of walnuts a day contributes to more than 80% of the recommended daily need in terms of ORAC index.
With this high antioxidant power and based on this global index, walnuts are only second to pecans.
Walnuts and phytosterols:
As you may know, cholesterol only exists in animal products and plants are cholesterol-free.
Nonetheless, plants contain another similar compound known as “phytosterols” which are non-nutritional and play a key role in plant membranes construction.
Once we consume phytosterols they interfere with the absorption of bad cholesterol in the body. (3)
Even though they are non-nutritional in nature, they can still help the body balance its cholesterol levels and keep them healthy.
The average phytosterols content in walnuts varies between 95 and 280mg/3.5oz (100g) depending on their state (fresh, roasted…).
With that many phytosterols, walnuts are among the highest food in these components and that explains the cholesterol-lowering effect of these nuts.
Fibers in walnuts:
As a non-nutrient, fibers are only present in plant-based products and they represent a group of substances that are not digested by the body.
Nonetheless, they play a crucial role in bowel movement and soothing the transmission of stool in the intestines.
As a result, they are able to prevent constipation and diarrhea as well by maintaining the perfect composure of stool.
Also, a diet that has enough fibers makes the person less vulnerable to developing colon cancer, type 2 diabetes, and cardiovascular disease.
Several institutions and specialists recommend having no less than 25g of fibers a day to ensure a balanced diet. (4)
The best idea is to reach that amount by consuming different types of food, this is when walnuts come in handy!
Based on the daily need for fibers, just 7 walnuts would offer about 10% of it and help you reach that 30 g a day.
Walnuts melatonin:
These brain-shaped kernels are a great source of melatonin in the form of phytomelatonin. (5)
Now we all know the good effect of this hormone in regulating sleep and helping deal with insomnia…
However, it is also a good antioxidant and has anti-cancer and anti-inflammation properties that can help the nerve system.
Walnuts offer on average 2070 pg/g and that makes it the number one nut in terms of phytomelatonin content.
Walnuts Arginine:
Even though vegans and vegetarians choose to consume plant-based proteins, these are slightly different from dietary proteins.
In fact, the amino acid composition of plant sources has a higher amount of arginine and a lower amount of lysine.
As an alpha-amino acid, arginine in walnut carbs shows promising results in studies as it could lower blood cholesterol. (6)
That has a great preventive effect against cardiovascular diseases and it is all thanks to the low lysine/arginine content of walnuts.
Walnut carbs particularly are high in arginine which is used by the body to produce nitric oxide that dilates blood vessels to ensure good circulation.
Walnut carbs micro-nutrients composition:
Phosphorus :
Walnuts provide about 10% of the daily need in phosphorus in one serving of 7 walnuts.
As the second most abundant mineral in the body only second to calcium, phosphorus plays many essential roles in the body.
Among those roles, it is crucial for the formation of bones and teeth and the generation of new cells.
Iron:
By eating the recommended serving of 7 walnuts a day, you will be supplying your body with more than 12% of its daily need in iron.
Every cell in our bodies needs this mineral as it is one of the main tools the body needs to transport oxygen and to form red blood cells.
In addition, iron is involved in the formation of new cells, neurotransmitters, and hormones.
However, you should also know that plant-based iron is less absorbed by the body compared to iron from animal sources. (7)
There is a small tip though and that is to consume vitamin C with plant iron to enhance its absorption.
Manganese:
Walnut carbs also offer a good amount of manganese with more than 40% of the daily need per 7 kernels.
This mineral is essential for the formation of several enzymes that facilitate many metabolic processes.
Zinc:
Recently, people are keener on the aphrodisiac food that can improve overall sexual intercourse.
This is because new studies came out that shown the effectiveness of zinc in improving sperm quality and enhancing the sexual desire for both sexes. (8)
In addition, zinc also plays a role in the immune system, DNA formation, wound healing, taste perception, and fetus development during pregnancy.
Walnut carbs provide about 5% of the daily need in Iron per one serving of 7 walnuts and that is a good boost to reach the recommendations.
Copper:
A serving of 1 ounce of walnuts (7 kernels) offers more than 14% of the daily need in copper.
This mineral is essential for the body as it uses to create red blood cells, collagen, and several other enzymes. (9)
Copper is also one of the nutrients the body uses in the defense against free radicals.
Magnesium:
Magnesium is a mineral that plays a part in many essential processes in the body including protein building, bone development, muscle contractions … (10)
It is also involved in the transmission of nerve impulses and energy metabolism.
To give your daily need in magnesium a 12% boost, you can consume 1 ounce of walnuts as a snack or add them to your favorite dish.
Vitamin B6:
With more than 12% of the RDI of vitamin B6, walnut carbs offer a great boost of this nutrient to help meet the recommendations.
This vitamin often called pyridoxine, is one of the nutrients that play a role in proteins metabolism and the synthesis of neurotransmitters. (11)
As a vitamin of the B-group, pyridoxine also contributes to the manufacturing of red blood cells and oxygen transportation.
Vitamin B9:
Walnuts are not the best source of folate (B9), however, it still offers about 8% of the daily need per 7 kernels. (12)
For those who like snacking in between meals, a handful of walnuts may help you reach the daily recommendation of vitamin B9.
This vitamin is also involved in the production of hemoglobin and the formation of cells and genetic materials (RNA & DNA).
It is not just that, as the immune system also makes use of folate to help heal wounds and fight infections.
Some studies also suggest that regular consumption of walnuts during pregnancy helps in the development and growth of the fetus
Benefits of walnut carbs:
Good for diabetes:
Several researchers at the Harvard school of public health confirm the efficacy of walnuts in reducing the risk of diabetes. (13)
The case study shows that women who consume 3 walnuts a day for 5 weeks or more had 30% less risk of being diabetic.
The study is still ongoing known as the “Nurses’ Health study” and involves more than 200,000 nurses across the US.
Specialists think that this efficacy against diabetes is probably due to the monounsaturated and polyunsaturated fats which act on insulin sensitivity.
Promotes better heart health:
Nuts and seeds, in general, contain phytochemicals and phytosterols (plant sterol) which both have a good impact on the heart.
These plant compounds have a structure similar to the body’s good cholesterol HDL and trick the body into absorbing them instead of harmful cholesterol.
Studies show a significant reduction of 55% in mortality rate from cardiovascular diseases for those who consume walnuts regularly. (14)
Science proves that a handful of walnuts (3 to 5) reduces bad cholesterol by over 7% and reduces the formation of thrombosis which clogs the arteries.
Reduces risk of cancer:
Walnut carbs come from many nutrients some of which show great results in reducing the risk of both prostate and breast cancers.
A study by the University of California was conducted on mice by feeding them the amount equivalent to 30g for a human. (15)
The results of the mice study show that walnuts were able to reduce the size of prostate tumors with a slowing down effect that exceeds 40%.
In addition, a similar study done by Marshall University focused on the effect of walnuts on breast cancer and the results were a phenomenon. (16)
In fact, daily consumption of 5 walnuts a day results in a huge reduction of over 50% from developing breast cancer.
The same study concludes that walnuts are good to prevent breast cancer and also to treat an already existing disease by reducing breast tumors by over 50%.
Increases fertility for both sexes:
Walnuts have a great impact on the fertility rate as it increases the chance of pregnancy by acting on the hormonal level.
For instance, the body uses omega 3 fatty acids to produce hormones such as eicosanoids which increase the blood flow in the reproductive system. (17)
Consequently, the woman has more chances of getting pregnant and a better fetus development for an already existing pregnancy.
On the other hand, walnuts also have a good influence on male fertility.
In fact, a study done by the University of Delaware found an improvement in sperm quality in terms of mobility, vitality, and morphology. (18)
To improve sperm quality and fertility, men could consume between 7 and 8 walnuts a day in their diet.
Nourishes the nerve system:
Walnut carbs come from vitamin E, vitamin B9, melatonin, antioxidants, and omega 3 which protect the nerves.
Researches indicate that consuming walnuts regularly has great benefits on the brain as it increases reasoning, especially for young adults.
According to a study, consuming antioxidant food, such as walnuts, protects against cell degeneration caused by oxidative stress and aging. (19)
By having such strong antioxidants to protect us, we can increase the average lifespan of the brain while keeping it healthy throughout aging.
In a study published in the Journal of Alzheimer’s Disease, 5 walnuts a day reduces the risk of Alzheimer’s and slows it down for those who already have it. (20)
Consuming walnuts:
We all love to snack on nuts from pistachios to almonds and certainly walnuts.
However, these fruits are not only yummy but also walnut carbs are full of nutrients, here are some other ways you can eat them:
- As a snack in between the meals or as an appetizer to fresh up your appetite before a meal.
- Add crushed walnuts to your salads.
- For vegans, you can ground walnuts and use the powder to make bread and other pastries.
- In pestos.
- In a stuffing for turkey and chicken the same way you use pine.
- Crushed or chopped and added to Asian dishes to get a crunchy texture.
- In smoothies.
- To make baklava the same way you use pistachios.
- Chopped walnuts combine well with cereals.
Buying walnuts:
Since most of the walnuts in the market are sold dry, few people actually experienced the delicacy of fresh walnuts.
Without a doubt, fresh walnuts are more beneficial as the drying process perishes some of the nutrients.
Try to avoid walnuts that are not fleshy or have a strong unpleasant odor since that is a sign of rancidity.
You can also count on your ears to pick the best walnuts!
Simply, pick a sample walnut and shake it close to your ear and if you can hear the nut moving inside the shell then it is dried out.
Eliminate the walnuts that shake inside their shell and you’re good to go!
Storing walnuts:
There are several ways to store walnuts and they all depend on their degree of ripeness.
Even though it is hard to find fresh walnuts in the market as they are mostly sold dried, here’s how to store both of them:
Dried walnuts:
Keep them away from humidity and certainly not in the fridge otherwise, they will lose their good taste and crispiness.
However, you can soak them in water overnight to improve their quality as this process wash off inhibiting enzymes and harmful phytic acid.
The next day, dry the walnuts at a low temperature to get their crispiness back, then store them in a glass jar in a dry and dark place like a pantry.
Fresh walnuts:
You can store fresh walnuts in the fridge to extend their fresh lifespan and prevent them from drying.
However, you have to consume them within 48 hours as their flavor may decrease beyond that time.
References:
(1): Health benefits of walnut polyphenols: An exploration beyond their lipid profile – PubMed (nih.gov)
(2): ORAC Value List – Top 100 Highest Antioxidant Spices, Herbs, Products (modernsurvivalblog.com)
(3): Phytosterols in nuts – Nuts for Life | Australian Nuts for Nutrition & Health
(4): Increasing Fiber Intake | Patient Education | UCSF Health
(5): Walnuts contain melatonin, research shows – UT Health San Antonio (uthscsa.edu)
(6): The Scientific Evidence for a Beneficial Health Relationship Between Walnuts and Coronary Heart Disease – ScienceDirect
(7): Plant Based Iron: Getting Enough Iron on a Plant Based Diet (foodunfolded.com)
(8): Benefits of Zinc for Sperm Quality and Overall Male Fertility (cnyfertility.com)
(9): Copper – Health Encyclopedia – University of Rochester Medical Center
(10): What Are the Health Benefits of Magnesium? (healthline.com)
(11): Top Nuts High in Vitamin B6 (soupersage.com)
(12): Top Nuts High in Folate (Vit B9) (soupersage.com)
(13): In a Nutshell | Harvard Medical School
(14): Walnuts Decrease Risk of Cardiovascular Disease: A Summary of Efficacy and Biologic Mechanisms, – ScienceDirect
(15): Walnuts Have Potential for Cancer Prevention and Treatment in Mice – PMC (nih.gov)
(16): Scientists tie walnuts to gene expressions related to breast cancer — ScienceDaily
(17): Eicosanoid blood vessel regulation in physiological and pathological states | Clinical Science | Portland Press
(18): Why Walnuts Make Men More Fertile | Advanced Urology Institute
(19): Role of Walnuts in Maintaining Brain Health with Age, , – ScienceDirect
(20): Walnut Supplementation in the Diet Reduces Oxidative Damage and Improves Antioxidant Status in Transgenic Mouse Model of Alzheimer’s Disease – PubMed (nih.gov)