Walnuts won't burn fat; no food can make your body use more calories or increase your metabolism, according to the Weight-loss Information Network, or WIN. The way to burn fat is to reduce the number of calories you consume and increase the amount of daily physical activity you get. However, when eaten in small amounts, walnuts add heart-healthy unsaturated fat to your diet that may benefit your health.
Walnuts in Diet
Walnuts are a source of protein, essential vitamins and minerals and even some fiber. Walnuts contain polyunsaturated and monounsaturated fats, which can contribute to heart health. However, walnuts and other nuts are calorie-dense due to their high fat content; about three-fourths of walnut's calories come from fat. Three nutrients give you calories: proteins, carbohydrates and fats. However, while proteins and carbohydrates give you 4 calories per gram, fat gives you 9 calories per gram — more than twice the number of other nutrients. The problem with snacking on high-calorie nuts is that it's hard to remember to use portion control.
Calories and Nutrition
One ounce of black walnuts has 170 calories, 130 of which come from fat. This gives you 15 grams or 25 percent of your daily value for total fat based on a 2,000-calorie diet. Of the fat content in walnuts, only 1 gram is saturated fat, a dietary fat associated with high cholesterol. The remaining 14 grams consist of polyunsaturated and monounsaturated fat, which can help normalize blood cholesterol levels and reduce your risk of chronic illnesses such as heart disease and type 2 diabetes, according to the Mayo Clinic website. One ounce of walnuts gives you 7 grams of protein, or 15 percent of your daily value. Walnuts are also a source of vitamins and minerals such as iron, phosphorus, magnesium, zinc, calcium, vitamin A, vitamin C and various B vitamins.
Walnut Tips
Walnuts and other nuts won't make you lose weight, but when eaten sparingly, walnuts won't blow your diet either. Try using walnuts as a garnish for salads, yogurt, oatmeal and other healthful snacks, side dishes and entrees. Choose unsalted or raw walnuts so you won't consume excess sodium. The Center for Science in the Public Interest also stresses the importance of avoiding nuts that come with "extras," such as granola; these snacks can be high in both calories and saturated fat.
Weight Loss
WIN cautions dieters not to put credence in "magic" foods that purportedly lead to weight loss. Excess body fat is the result of consuming too many calories that your body didn't need and couldn't burn; your body stores these calories as body fat. Mayo Clinic preventive medicine specialist Donald Hensrud points out that other factors can contribute to weight gain, such as genetics, taking certain drugs, skipping meals and not getting enough sleep. In addition, you require fewer calories as you age. Every pound of fat represents 3,500 calories, so you can trim 500 calories from your diet each day to lose 1 pound a week. Add regular exercise for even faster weight loss.
References
- NutrientFacts: Black Walnuts
- MayoClinic: Slow Metabolism: Is It Responsible for Weight Gain?; D. Hensrud, M.D.; August 2011
- Weight-control Information Network: Weight-loss and Nutrition Myths
- MayoClinic: Dietary Fats: Know Which Ones to Choose; February 2011
- Center for Science in the Public Interest: Going Nuts; J. Hurley, B. Liebman; October 2009
- Harvard Health Publications: Calorie Counting Made Easy; April 2009
- MayoClinic: Counting Calories: Get Back to Weight-loss Basics; December 2009
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