Walnut is a well-known dried fruit, rich in nutrients. Walnut kernels can be eaten directly or used to extract oil. Eating walnuts has good brain-boosting effects and can also prevent diseases, fight against cancer, improve skin and hair, and slow down aging. However, many people worry that walnut oil is high in calories and fat, and are afraid to eat too much for fear of gaining weight. So, does eating walnuts at night make you gain weight?
Will Eating Walnuts at Night Make You Gain Weight?
Whether eating walnuts at night will cause weight gain varies from person to person. If you are already full from three meals a day and still eat walnuts at night, it can result in excessive calorie intake. If the calorie intake exceeds the amount burned by the body, the surplus calories will be converted into fat and accumulate in the body, leading to weight gain. If the calorie intake is equal to the amount burned, it will not cause weight gain. If the calorie intake is less than the amount burned, the stored fat will be converted into heat and released. However, since walnuts have a high fat content, it is advisable not to eat them if you are already full at night.
Why Doesn't Eating Walnuts at Night Cause Weight Gain?
The main component of the fat in walnuts is linoleic acid, which can be synthesized into unsaturated fatty acids and monounsaturated fatty acids in the human body. These are considered good fats and can help reduce cholesterol and soften blood vessels. Walnuts also contain dietary fiber, which can create a strong sense of fullness and not only prevent obesity, but also reduce the risk of gaining weight and developing obesity.
The Health Benefits of Walnuts
Walnuts contain a large amount of polyunsaturated fatty acids, rich vitamins, carotenoids, selenium, melatonin, vitamin E, and various complex phenols and antioxidant components. They have strong antioxidant effects and can delay aging. In addition, walnuts also contain proteins, fats, riboflavin, inorganic salts, iron, phosphorus, calcium, and other elements. Their nutritional value is 8.5 times that of soybeans, 6 times that of peanuts, 12 times that of eggs, and 25 times that of milk. Regular consumption of walnuts can provide benefits such as brain health, beauty, moisturizing the intestines, promoting blood circulation, preventing and fighting against cancer.
Eating Walnuts Before Meals for Weight Loss
If you eat walnuts before meals, it can even help with weight loss. This is because the abundant fats and dietary fiber in walnuts can enhance the feeling of fullness. After eating walnuts, waiting for a while before having a meal can effectively control calorie intake and achieve good weight loss results.
How Many Walnuts Should Be Eaten at Once?
It is best not to exceed 45 grams of walnuts at one time, which is roughly equivalent to 8 walnuts a day. For individuals with generally high fat intake, it is best to eat four to five walnuts a day and reduce the intake of other fats if eating more.
Precautions for Eating Walnuts
1. Walnut kernels are warm in nature and have a high fat content. Excessive consumption can cause symptoms such as internal heat and nausea. People with internal heat or diarrhea should not eat too many walnuts.
2. It is best not to drink strong tea when eating walnuts because tea contains tannic acid, which can combine with iron and protein in walnuts to form insoluble precipitates that are difficult to digest and absorb.
3. The brown skin on the surface of walnut kernels is rich in nutrients, so do not peel off this thin skin when eating.
4. People with diabetes should avoid high-fat and high-sugar foods in their diet. Since walnut kernels have a high fat content, consuming them can exacerbate the condition. Therefore, they should not eat too many walnuts.
