Walnuts Vs Almonds - Which Is Healthier?

Walnuts vs almonds - which is healthier?

Let's compare the beneficial properties and disadvantages of both nuts and find out who is more fortunate - lovers of walnuts or almonds. Spoiler alert: Both are good, but walnuts are more likely to cause allergies.

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Both of these nuts have similar nutritional characteristics, although walnuts are slightly higher in calories: 654 kcal per 100 grams versus 645 kcal for almonds. Although almonds are higher in minerals, walnuts contain omega-3 fatty acids and, in particular, the highest levels of alpha-linolenic acid (ALA). Recent research has shown that ALA can reduce inflammation and have beneficial effects on the heart and brain. That being said, both nuts are good sources of calcium and potassium.

The best nut for weight loss

When it comes to weight loss, it is best to skip any nuts as they are all high in calories and high in fat. However, it turned out that almonds can be included in a weight loss diet. Studies have shown that moderate consumption of this nut as part of the diet (which, of course, the doctor prescribes) helps to reduce the amount of visceral fat. Almonds increase satiety and are high in unsaturated fats.

When it comes to walnuts, nutritionists don't have enough data to make definite conclusions about their dietary properties. However, in one study involving 293 people, scientists found that 30 grams of walnuts in the diet can help you lose weight.

The best nut for the keto diet

The keto diet, which is gaining momentum around the world, implies the minimum intake of carbohydrates and the maximum intake of fats and proteins. While nuts are generally indicated for this type of diet as they are a good snack, you need to know how much carbs they contain and prioritize nuts that are high in fiber. The body does not metabolize fiber, so it does not affect calories.

Almonds contain more fiber, but walnuts have fewer carbs - 2 grams versus 3 grams per ounce (30 grams). But this is not a huge difference, so you can eat both nuts as part of the keto diet, provided they do not increase your daily carbohydrate intake.

The best nut for heart health

Both walnuts and almonds, due to their properties, may reduce risk factors for heart disease. Walnuts contain not only ALA, but also polyphenols and phytosterols, which have an effect on lowering cholesterol and normalizing blood pressure.

At the same time, almonds are rich in antioxidants such as flavonoids and vitamin E, as well as unsaturated fatty acids, which also help lower cholesterol levels.

In short, if you care about your heart, be sure to eat both almonds and walnuts.

The best nut for brain health

But when it comes to the brain, the walnut has clear advantages.

ALA helps reduce inflammation and other negative processes caused by injury. In a study conducted among people aged 20-59, a relationship was found between regular consumption of walnuts and improved memory in every age group.

Best Nut for Blood Sugar Control

For diabetics who need to control their sugar levels, almonds are very beneficial. It contains an optimal amount of protein, fat, carbohydrates and fiber.

Although walnuts contain relatively similar amounts of fat, protein and fiber, recent studies have shown that consumption of walnuts does not significantly alter fasting blood sugar.

What about the downsides?

Both nuts have allergenic potential, but in the United States, doctors diagnose walnut allergies more often than almonds.

In addition, the effect of both nuts on weight loss has been investigated only as part of a strictly calorie diet. Excessive consumption of walnuts and almonds will not have the best effect on the figure.