More Good Health News for Walnut Lovers!

by Chris Centeno, MD /

Receive a Regenexx® Patient Info Packet by email and learn why it's a superior regenerative solution.

health benefits of walnuts

If you’re a paleo diet lover, nuts are the perfect food. High protein and high fat with very few carbs. But do they have other benefits outside of the right ratio of protein, fats, and carbs? Let’s talk walnuts this morning…

Health Benefits of Walnuts: One of Nature’s True Power Foods

Why are walnuts so healthy, and what makes them a true power food? Walnuts are natural, nutrient-dense, a good source of protein, and rich in beneficial omega-3 fatty acids and antioxidants. In fact, walnuts contain that ideal omega-6:omega-3 healthy ratio of 4 to 1, which one study suggests is critical for keeping arthritis pain in check. In addition, for those who are keto or paleo focused, walnuts are low in carbohydrates, so grabbing a handful for a late-afternoon snack or tossing a few into the blender with your morning yogurt smoothie will help fill you up without exceeding those carb limits.

In addition to being a natural power food, walnuts have been shown to help with health maintenance by curbing the appetite. Interestingly, the method of action by which walnuts help control appetite is via the part of the brain—the insula—responsible not only for hunger but also for cravings. How does this work? Walnuts activate the insula, which signals we’re full and tempers our cravings. In other words, you should be able to squelch that late-night Snickers craving with a handful of walnuts and reap a long list of the health benefits of walnuts as you do so.

In addition, walnuts (and other tree nuts) have been linked to a lower risk of all-cause death (death from any cause) as well as benefits in brain health and lowered risk of certain cancers, such as colorectal cancer, and heart disease.

What About Walnuts and the Gut Microbiome?

The gut microbiome is the community of microorganisms in intestines. Gut health makes the rounds on this blog regularly because it’s such a critical component to health, not just in the digestive system but throughout the whole body. What happens in Vegas may stay in Vegas, but what happens in the gut doesn’t just stay in the gut! Studies have linked the condition of the gut to every system in the human body. So taking care of your gut is imperative to good health, and making walnuts a regular part of the diet has been shown, in a rat study, to help those healthy gut bacteria thrive.  

Now a new study furthers the findings on walnuts and a healthy gut microbiome, this time in a human population. Let’s review.

Walnuts Feed the “Good Guys” in Our Gut

The purpose of the new study was to investigate how walnuts impacted the gut microbiome of human subjects in a randomized controlled trial. The subjects were randomized into a walnut group (42 grams of walnuts per day) and a control group (0 grams of walnuts). After three weeks and a one-week break, all of the subjects crossed over into the opposite group for another three weeks, and findings were compared between the control and walnut periods and analyzed.

The results? Compared to control periods (no walnuts), researchers found significantly higher (49–160%) amounts of healthy Clostridium and Roseburia bacteria in the gut, which help maintain proper gut function and prevent dysbiosis (microbe imbalance in the gut). Other findings included a reduction in certain proinflammatory bile acids in the walnut-consumption periods as well as lower LDL cholesterol, commonly referred to as the “bad cholesterol” (7% lower when compared to control periods), which could potentially explain the link between walnuts and the lowered risk of heart disease.

The upshot? It’s nuts how hard it is to find walnuts in the store aisles. There are peanuts, cashews, almonds, and even macadamia nuts, but walnuts are usually hidden on the baking aisle. Looks like it’s time to move those walnuts up the health-food ladder and away from the Crisco and cupcake mixes!

Category: Latest News

Leave a Reply

Your email address will not be published. Required fields are marked *

1 thought on “More Good Health News for Walnut Lovers!

  1. Sam

    There is a delicious stew called Fesenjoon (a concoction of walnut, pomegranate, duck or chicken). It’s worth a try.

Chris Centeno, MD

Regenexx Founder

Chris Centeno, MD is a specialist in regenerative medicine and the new field of Interventional Orthopedics. Centeno pioneered orthopedic stem cell procedures in 2005 and is responsible for a large amount of the published research on stem cell use for orthopedic applications.
View Profile

Get Blog Updates by Email

Get fresh updates and insights from Regenexx delivered straight to your inbox.

Regenerative procedures are commonly used to treat musculoskelatal trauma, overuse injuries, and degenerative issues, including failed surgeries.
Select Your Problem Area
Shoulder

Shoulder

Many Shoulder and Rotator Cuff injuries are good candidates for regenerative treatments. Before considering shoulder arthroscopy or shoulder replacement, consider an evaluation of your condition with a regenerative treatment specialist.

  • Rotator Cuff Tears and Tendinitis
  • Shoulder Instability
  • SLAP Tear / Labral Tears
  • Shoulder Arthritis
  • Other Degenerative Conditions & Overuse Injuries
Learn More
Cervical Spine

Spine

Many spine injuries and degenerative conditions are good candidates for regenerative treatments and there are a number of studies showing promising results in treating a wide range of spine problems. Spine surgery should be a last resort for anyone, due to the cascade of negative effects it can have on the areas surrounding the surgery. And epidural steroid injections are problematic due to their long-term negative impact on bone density.

  • Herniated, Bulging, Protruding Discs
  • Degenerative Disc Disease
  • SI Joint Syndrome
  • Sciatica
  • Pinched Nerves and General Back Pain
  • And more
Learn More
Knee

Knees

Knees are the target of many common sports injuries. Sadly, they are also the target of a number of surgeries that research has frequently shown to be ineffective or minimally effective. Knee arthritis can also be a common cause for aging athletes to abandon the sports and activities they love. Regenerative procedures can be used to treat a wide range of knee injuries and conditions. They can even be used to reduce pain and delay knee replacement for more severe arthritis.

  • Knee Meniscus Tears
  • Knee ACL Tears
  • Knee Instability
  • Knee Osteoarthritis
  • Other Knee Ligaments / Tendons & Overuse Injuries
  • And more
Learn More
Lower Spine

Spine

Many spine injuries and degenerative conditions are good candidates for regenerative treatments and there are a number of studies showing promising results in treating a wide range of spine problems. Spine surgery should be a last resort for anyone, due to the cascade of negative effects it can have on the areas surrounding the surgery. And epidural steroid injections are problematic due to their long-term negative impact on bone density.

  • Herniated, Bulging, Protruding Discs
  • Degenerative Disc Disease
  • SI Joint Syndrome
  • Sciatica
  • Pinched Nerves and General Back Pain
  • And more
Learn More
Hand & Wrist

Hand & Wrist

Hand and wrist injuries and arthritis, carpal tunnel syndrome, and conditions relating to overuse of the thumb, are good candidates for regenerative treatments. Before considering surgery, consider an evaluation of your condition with a regenerative treatment specialist.
  • Hand and Wrist Arthritis
  • Carpal Tunnel Syndrome
  • Trigger Finger
  • Thumb Arthritis (Basal Joint, CMC, Gamer’s Thumb, Texting Thumb)
  • Other conditions that cause pain
Learn More
Elbow

Elbow

Most injuries of the elbow’s tendons and ligaments, as well as arthritis, can be treated non-surgically with regenerative procedures.

  • Golfer’s elbow & Tennis elbow
  • Arthritis
  • Ulnar collateral ligament wear (common in baseball pitchers)
  • And more
Learn More
Hip

Hip

Hip injuries and degenerative conditions become more common with age. Do to the nature of the joint, it’s not quite as easy to injure as a knee, but it can take a beating and pain often develops over time. Whether a hip condition is acute or degenerative, regenerative procedures can help reduce pain and may help heal injured tissue, without the complications of invasive surgical hip procedures.

  • Labral Tear
  • Hip Arthritis
  • Hip Bursitis
  • Hip Sprain, Tendonitis or Inflammation
  • Hip Instability
Learn More
Foot & Ankle

Foot & Ankle

Foot and ankle injuries are common in athletes. These injuries can often benefit from non-surgical regenerative treatments. Before considering surgery, consider an evaluation of your condition with a regenerative treatment specialist.
  • Ankle Arthritis
  • Plantar fasciitis
  • Ligament sprains or tears
  • Other conditions that cause pain
Learn More

Is Regenexx Right For You?

Request a free Regenexx Info Packet

REGENEXX WEBINARS

Learn about the #1 Stem Cell & Platelet Procedures for treating arthritis, common joint injuries & spine pain.

Join a Webinar

RECEIVE BLOG ARTICLES BY EMAIL

Get fresh updates and insights from Regenexx delivered straight to your inbox.

Subscribe to the Blog

FOLLOW US

Copyright © Regenexx 2019. All rights reserved. | Privacy Policy

*DISCLAIMER: Like all medical procedures, Regenexx® Procedures have a success and failure rate. Patient reviews and testimonials on this site should not be interpreted as a statement on the effectiveness of our treatments for anyone else.

Providers listed on the Regenexx website are for informational purposes only and are not a recommendation from Regenexx for a specific provider or a guarantee of the outcome of any treatment you receive.