‘Among walnuts only the empty one speaks,’ goes a Moroccan proverb. From lullabies in Persia (from where the walnut’s Juglans regia genus is thought to have first been cultivated), to bhangra pop songs in Punjab, and mentions in the Bible and Quran , the walnut is clearly a part of not just our diet, but also of our culture.
The existence of specific terms for it in Indian languages ( aksot , sailabhava and karparala in Sanskrit, vadhumai kottai in Tamil and akhrot in Hindi) shows its widespread presence in our country.
Here today
At a time when lifestyle diseases like diabetes and high blood pressure are increasing due to a carbohydrate-rich diet, the walnut offers an ideal way to incorporate ‘good’ fats in our food, says Naaznin Husein, president, Mumbai chapter, Indian Dietetic Association.
“Walnuts may help to lower triglycerides. Nutrient-dense foods that replace saturated fats with unsaturated fats can help reduce the risk of heart disease, infertility, diabetes and help in weight control,” she says.
Husein adds that walnuts have been in use as ritual offerings ( prasadam ) in India, but of late have become more popular among millennials and professionals as a healthy snack. “A handful of walnuts (28 grams) equals 12-14 halves — 190 calories — and that’s all you need to snack on and keep you going on a busy day.”
A diet containing the nut may cause favourable changes in hormones associated with hunger and satiety, reducing your chance of overeating. “They are also a good option for mid-morning tiffin or as a pre-exercise meal for kids,” says Husein.
It isn’t wise to consider the walnut a miracle food despite all its benefits, though “There are no instant cures to be had. One needs to consume them regularly, for at least three months to see the changes,” says Uthra Devi, senior dietician at Dr G Viswanathan Speciality Hospital, Tiruchi.
Drink it up
“Due to its anti-inflammatory properties, we advise walnuts for both the prevention of breast cancer, and for those undergoing treatment for it,” says Devi. “But its high cost makes the walnut a luxury for most people, and they tend to stop eating it after a short while.”
Devi suggests soaking seven walnut kernels (with the skin, which contains 90% of the nut’s antioxidants) in water overnight, and then drinking the fluid the next day. “We have found this to be more nutritious than the kernel itself. It helps to combat dehydration,” she says.
Walnuts are rich in melatonin, a hormone that regulates wakefulness in the human body. “Eating a handful after 5 pm can help in creating a regular sleeping pattern,” says Devi. “This is a natural remedy for insomnia, especially for those whose eyes are stressed out by reading backlit electronic devices in the dark.” However, moderation remains key. “We cannot double the benefits of the walnut by doubling our intake,” says Uthra Devi. “Overeating walnuts can cause weight gain and also diarrhoea. Allergy symptoms include the swelling of the tongue and throat. In such cases, consult a physician immediately.”
The writer was in the US on the invitation of California Walnut Commission.
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Going walnuts!
The walnut has a tendency to turn rancid faster than other tree nuts. While traditionally, they were preserved by sugar-coating, today, we have refrigeration. Cooling it down helps to slow the oxidation, keeping it fresh-tasting for longer. California Walnut Commission experts suggest freezing the surplus if you have bought them in bulk and thawing for use in small batches. To rescue slightly stale walnuts, soak them in milk, rinse off with hot water, and toast with coarse salt.
