Walnuts or almonds: experts tell which is healthier

Both walnuts and almonds are rich in nutrients that contribute to blood sugar control, weight loss, and heart and brain health.

However, in certain situations, experts advise giving preference to one of them. Despite their similar characteristics, almonds contain more minerals, and walnuts contain more omega-3 polyunsaturated fatty acids, agora.resposta.net reports.

Promote weight loss

Nuts are often restricted in the diet of those who want to lose weight because they are high in fat and calories. However, recent studies have shown that people who consumed 30 g of almonds were able to reduce the amount of visceral fat (around the waist). However it is important to understand that this effect was studied as part of a calorie-controlled diet.

Suitable for the ketogenic diet

The ketogenic diet is characterized by a very low carbohydrate content (25-50 g per day). Although nuts are a great snack, you should eat those that are higher in fiber, as it is not digested in the body. Walnuts have less fiber than almonds, but they also have a lower total amount of other carbohydrates. In general, the difference between them is not very significant, so both types can be present in the diet within the normal range.

Essential for heart health

Walnuts reduce the risk of cardiovascular disease. They contain a large amount of essential alpha-linolenic acid (ALA), phytosterols, and polyphenols. All of them have a positive effect on lowering cholesterol (total and "bad"), as well as blood pressure.

On the other hand, almonds contain antioxidants such as vitamin E and flavonoids. They can reduce cholesterol and triglyceride levels. According to a study, people with type 2 diabetes who consumed almonds daily (60 g) reduced total and "bad" cholesterol by 6% and 12%, respectively.

Support brain function

Walnuts are an excellent choice for brain function. Alpha-linolenic acid and antioxidants help reduce the damage caused by inflammation and oxidative stress in the brain, which contribute to a decline in brain function as we age. On the other hand, animal studies have shown that almonds also help improve memory, but this has not yet been confirmed in humans.

Reduce blood sugar levels

Controlling sugar is very important for those with diabetes. In this situation, almonds take the first place. According to research, it can reduce blood sugar levels as well as lower the glycemic index of food (GI). Even though walnuts have a similar composition of proteins, fats, and fibers, there is no evidence of such an effect.