Mediterranean Diet With Walnuts

In the 1950s and 1960s, the people of Crete, Greece and southern Italy showed extremely low rates of chronic disease and a long-life expectancy, despite their high-fat diets and limited medical services. Now known as the Mediterranean diet, this focus on eating plant-based foods --- including nuts --- and unsaturated fats became popular in the United States in the 90s.

Benefits

Sometimes described as the "gold standard for healthy eating," the Mediterranean diet includes a healthy dose of fruit, vegetables, whole grains, extra-virgin olive oil, beans, legumes, seeds and nuts; moderate amounts of fish, poultry, lean red meat, eggs, yogurt, cheese and wine; almost no sweets; and plenty of exercise. With the inclusion of walnuts, a Mediterranean diet may lessen risk of cardiovascular disease, benefit bone health, reduce Type 2 diabetes and lower inflammation, cholesterol and blood pressure.

Why Eat Walnuts?

More than any other nuts, walnuts carry the highest amount of polyunsaturated omega-3 fats. They provide protein, fiber, calcium, magnesium, phosphorus, potassium and manganese. A 1.5-oz. serving of walnuts contains 278 calories, 27.7 g fat and 6.5 g protein, according to the 2010 Dietary Guidelines Advisory Committee. A handful of walnuts a day may even help you lose weight. Eating walnuts for breakfast creates a satiated feeling that could cause you to eat less at lunchtime, according to a 2010 study at Harvard-affiliated Beth Israel Deaconess Medical Center in Boston.

Omega-3 Fats

While a western diet typically contains as much as 25 times more omega-6 fatty acids than omega-3 fatty acids, the Mediterranean diet strikes a healthy balance between both. Omega-3 fatty acids support cognitive function, improve memory and lower rates of depression, according to the University of Maryland Medical Center. The Mediterranean diet emphasizes fatty fish, such as mackerel, herring, sardines and wild salmon, also contain omega-3 fats, as do whole grains, fresh fruits and vegetables, olive oil and wine. The omega-3 in walnuts --- called alpha-lineolenic acid, or ALA -- differs from the omega-3 in fish --- which contains both docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA.

Walnuts Every Day

Although walnuts are not low in calories, a mere handful a day affords the benefits of their nutrients and makes you less hungry. For breakfast, stir a handful of walnuts and berries into plain yogurt, add to whole-grain cereal or a waffle with real maple syrup, or blend into your morning smoothie. Add walnuts to your green or bean salad or to cooked spinach, broccoli, Brussels sprouts, carrots or even a pasta or stir-fry dish. Use walnuts in a pesto sauce -- made in the blender with basil, parsley, Parmigiano-Reggiano cheese and extra-virgin olive oil.