The cacao bean is the source of perhaps the most magical and beloved foods on Earth because it is the source of chocolate. Even the cacao tree's official name, Theobroma cacao, recognizes the long-standing love most of us have for the fruit of this tree. Theobroma comes from the Greek language for "food of the gods." And while chocolate is the most popular and favorite of these foods from the cacao bean, an even healthier choice is raw cacao powder. How Is Cacao Powder Made? To produce raw cacao powder, raw cacao beans are simply cold pressed to remove the fat, and the remaining solids are ground into a fine powder. Cacao vs. Cocoa: What's the Difference? Cacao powder contains all the beneficial nutrients and beneficial compounds of the raw cacao bean minus the fat. In contrast, cocoa powder is made from roasted cacao beans. And even if they look alike, the two are different. In making cocoa powder, up to 90% of the nutrients and beneficial compounds in raw c
When it comes to adding nutrition to a meal or snack, nuts are
an easy win. They are portable, shelf-stable, and come in so many
varieties that you’re bound to find one that lights up your taste buds.
Nuts are also full of nutrients that have been shown to have beneficial
effects on heart health, blood sugar balance, brain health, and now,
with promising research, for gut health, too! Walnuts are
one nut that has recently been gaining attention for their impact on
digestion and are being talked about as a potential new superfood for
microbiome health.
While it’s no coincidence that walnuts look like the brain in our head - their antioxidant properties
have been shown to influence mental functioning - it is becoming common
knowledge that our gut is considered a “second brain,” so to speak. So,
it’s not surprising that walnuts are being linked to a happy gut as
well!
Walnut Nutrition 101
With all of the nuts out there, what makes walnuts such a superfood? This small shelled nut is the only nut significantly high in omega-3 fatty acids, specifically alpha-linolenic acid (ALA).
This fatty acid is considered “essential” and is crucial for normal
development. ALA has been shown to be important in reducing
inflammation, decreasing LDL cholesterol and the risk of cardiovascular
disease, and improving brain health. Flaxseeds and chia are the only other seeds that have walnuts beat in this omega-3.
In one ounce of walnuts, there are four grams of protein, two grams of fiber and a good amount of magnesium,
which is important for nerve functioning and blood sugar control. They
are proud wearers of the American Heart Association’s Heart-Check Mark
indicating their value as a way to improve overall diet quality.
The
benefits speak for themselves, and the taste does, too! With a toasty
flavor, walnuts pair well with sweet and savory spices, making them easy
to add to a wide variety of dishes. Chopped or whole walnuts work well
on top of oatmeal, they can be ground into nut butters or a flour for baking projects, and walnut oil can lend a rich flavor to salad dressings.
That all sounds delicious, right? Now, let’s take a closer look at how walnuts can specifically improve your digestion.
Walnuts May Improve the Gut Microbiome
The
human gastrointestinal tract is rich with bacteria and cultivating
healthy communities of microbes is important for systemic health. The
good bacteria in the gut are able to ferment nondigestible fibers and
produce beneficial substances - short-chain fatty acids (SCFAs) - that
can directly impact blood sugar balance, hormone and appetite
regulation, and even weight. A high-fat, processed Western diet is often
lacking insufficient dietary fiber and
if this pattern of eating is consistent over a long period of time,
one’s chances of systemic inflammation, digestive diseases,
cardiovascular disease and other chronic disease is greater.
The
good news is, scientists have conducted research showing that even
short-term changes in the diet to introduce more fiber can change the
gut microbiome for the better. In a study published in the Journal of
Nutrition, a small group of healthy adults was fed a control diet for
three weeks, followed by the same diet supplemented with 1.5 servings
(42 grams) of walnut halves and pieces for another three weeks. Various
health markers were observed, but the main interest was on changes to
the gut bacteria. They found that the addition of walnuts reduced
pro-inflammatory bile acids generated by gut microbes and shows promise
in an increase in a “good” bacteria, Faecalibacterium, that has been
shown to reduce gut inflammation.
In a larger study
conducted on healthy females for eight weeks, it was observed that 43
grams of walnuts per day significantly altered the composition of gut
bacteria. There was a richer population of bacteria from the genus
Ruminococcaceae and Bifidobacteriaceae, which are known for their probiotic properties and ability to exert positive health benefits, specifically regarding inflammatory bowel disease and colon cancer.
For
reference, forty-two grams of walnuts is equal to about a half cup,
which is very easy to consume in one day! Pack yourself a walnut and dried fruit trail mix for a snack or grind them into a rough flour and use it as a breading for fish for two easy walnut wins.
Walnuts and Digestive Disease Benefits
Clearly, walnuts are
helpful for creating a healthier environment for the microbiome, but
even more research is making headlines for their impact on specific
digestive disease states.
A Mediterranean diet, which promotes daily seed and nut
consumption, has been touted as a dietary pattern for the prevention of
chronic diseases. Colorectal cancer is the third-leading cause of
cancer-related deaths in the United States and diet has been linked as a
strong defender against its development. The high fiber, omega-3, and vitamin E content of nuts have specifically been linked to decreased inflammation and polyp burden.
In
2016, a study using mice was conducted to determine the effect of
walnuts on colon tumor carcinogenesis. The mice were fed a
walnut-supplemented diet, at varying amounts, and there was a slight
reduction in both the number and volume of tumors in mice that consumed
the diet with 9.4% walnuts compared with mice on the control diet. Also,
there was a modest trend toward increased tumor number and size at
higher concentrations of dietary walnuts. This suggests that there might
actually be an optimal level of walnut intake for cancer prevention.
More
recently, walnuts have shown promise as a treatment for ulcerative
colitis (UC). This inflammatory bowel disease is characterized by deep
ulcers (sores) along the large intestine that manifests as “flare-ups”
among periods of remission. These flares can cause diarrhea, abdominal
pain, poor nutrient absorption, and even dehydration and weight loss. A
team of researchers at UConn Health and Texas A&M University tested
the effect of walnuts on UC in mice.
They suspected that
the anti-inflammatory properties of walnuts would help repair and even
strengthen the intestinal mucosa from flares. The mice were fed a diet
of varying concentrations of ground walnuts and the results ultimately
showed that mice consuming the human equivalent of 20 walnuts per day
had less injury to their colon’s mucus lining and even showed faster
regrowth of healthy digestive tissues. It is promising research that
shows that this superfood nut may actually “train” the gut to suppress
inflammation and protect against ulcers in the first place.
Increasing Walnuts in Your Diet
Walnuts are clearly a nut worth investing in! Their omega-3
concentrations and indigestible fibers may positivity impact gut
health, which in turn can help prevent inflammation and larger systemic
disease. If you’re not so excited about munching on dried walnut halves
for a snack, try the following fall-themed recipe to get your daily dose
of this digestive superfood.
Walnut Pumpkin Yogurt Bark
Ingredients:
- 1 cup whole milk Greek yogurt
- 1/4 cup canned pumpkin puree
- 1/4 cup toasted walnut halves, roughly chopped
- 1 Tbs. maple syrup
Instructions:
- Heat a small pan over medium heat and toast the walnut halves until starting to brown, but not burn. Remove the walnuts from the pan and once cool give them a rough chop.
- Meanwhile, in a small bowl mix together the yogurt and pumpkin puree.
- Line a baking sheet with parchment paper and spread the yogurt mixture in an even 1/4-1/2 inch thick layer with a spatula or back of a spoon.
- Sprinkle the chopped nuts over the layer of yogurt, then drizzle the maple syrup over top.
- Place in the freezer for 1-2 hours or until firm. Remove the pan from the freezer, life the parchment paper, then gently break the frozen yogurt bark into large pieces. Serve immediately and store leftovers in an airtight container in the freezer as they will thaw quickly.
Get Now Foods, Real Food, Certified Organic Raw Walnuts from iHerb
Get Now Foods, Real Food, Organic Maple Syrup
Comments
Post a Comment