Eat right and you’ll lose weight! Study: Eating walnuts can help girls lose weight

Who says you can only eat salad to lose weight? Crunchy walnuts are also OK! A US study found that if girls add some walnuts to their daily diet, it can help them lose weight. Walnuts can also lower "bad cholesterol" and reduce the risk of heart disease. This benefit is particularly evident in women with prediabetes. Next time you eat salad, add a few walnuts to it to help you lose weight and protect your heart!

Eating walnuts in moderation can help you lose weight, lower cholesterol, and reduce the risk of heart disease. It has many benefits!

Eating walnuts can help you lose weight and lower your cholesterol

According to a report in the British Daily Mail, the San Diego School of Medicine at the University of California conducted a one-year study on 245 overweight and obese women aged between 22 and 72.

The subjects were randomly divided into three groups with different diet patterns: the first group ate a low-fat, high-carbohydrate diet; the second group ate a high-fat, low-carbohydrate diet; and the third group ate basically the same as the second group, but ate 43 grams of walnuts more per day.

Half a year later, compared with their original weight, all the subjects had lost an average of about 8% in weight. The group that ate walnuts not only lost weight to a similar extent as the other two groups, but their cholesterol status was also better than the others. Not only did their bad cholesterol (LDL) decrease, but their good cholesterol (HDL) also increased. This phenomenon was more obvious in people with insulin resistance (a precursor to diabetes).

The study was published in the Journal of the American Heart Association.

Walnuts are rich in linoleic acid, which is very good for your health.

Walnuts are rich in polyunsaturated fats and are good for your heart

In addition to reducing weight and lowering cholesterol, researchers say that walnuts are also good for heart health because they are rich in polyunsaturated fatty acids. Previous Harvard research has shown that replacing saturated fat with polyunsaturated fat can prolong life and reduce the risk of heart disease.

In fact, the oils in nuts are mainly monounsaturated fatty acids, and only walnuts are mainly polyunsaturated fatty acids, which are rich in linoleic acid (ALA), one of the components of Omega-3 fatty acids. The body cannot produce it by itself, and moderate intake is very good for health.

Walnuts are fats and oils, so eating them in moderation is healthy

However, people are reminded that walnuts are oily foods and only eaten in moderation can they be healthy. According to the Ministry of Health and Welfare's daily dietary guidelines, people should consume 3 to 7 teaspoons of fat and 1 serving of nuts and seeds every day. One teaspoon of cooking oil (5 grams) is approximately equal to the fat content of 2 walnuts.

Therefore, if you eat more walnuts on the same day, you must reduce the amount of oil used in cooking. You can cook the three meals by boiling, steaming, or blanching to avoid excessive fat intake.