Walnuts’ health benefits are piling up

It’s heartening to know that there’s good news in some sectors of the business world and in this particular case there’s an upside for our heart health, too. California walnut growers are harvesting an exceptionally abundant and high-quality crop this year.

“It’s a good time for the walnut industry,” says Don Norene, a third-generation farmer who tends 750 acres of walnut trees outside of Sacramento. He explained to me during a recent visit to California farms that a combination of dry weather and just- right growing conditions in 2008 resulted in a 16 percent bigger crop than last year’s. Add to that an increased consumer demand for naturally nutritious food, including nuts that fit into the healthy Mediterranean diet profile, and you can see why it’s even sunnier in this part of northern California.

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CAROLYN O'NEIL/Special

Walnuts on the orchard floor ready for collection. Walnuts are high in omega-3 fatty acids and among the highest of nuts in antioxidant levels.

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CAROLYN O'NEIL/Special

Walnuts flow through a processor. Even though nuts are a pretty concentrated source of calories, the kind of oil in nuts is rich in heart-healthy fats.

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Nutrition research on walnuts’ health benefits are piling up, too. They’re on the list of nuts that qualify for a U.S. Food and Drug Administration health claim that eating 1 1/2 ounces of nuts a day may reduce the risk of heart disease. And even though nuts are a pretty concentrated source of calories — about 160 to 200 calories an ounce — the kind of oil in nuts, like olive oil and canola oil, is rich in heart-healthy fats. Nuts’ image as being fattening is fading, too. Weight-control research shows nuts, which are also good sources of fiber and protein, can help people diet because just a little adds a lot of satiety to meals and snacks. All nuts have their own specific nutrition story to tell. Walnuts, compared to other nuts, have the highest levels of plant-based omega-3 fatty acids and are among the highest in disease-fighting antioxidant levels. They even beat out a glass of red wine in content of phenol, which is one of the most potent antioxidants.

Walnuts from California are literally part of the Mediterranean diet. Spain is one of the most enthusiastic importers. But closer to home it’s inspiring to see and taste how nuts are making their way into creative dishes on restaurant menus and in recipes for home cooking. Best-selling cookbook author Mollie Katzen, who wrote “The Vegetable Dishes I Can’t Live Without,” uses nuts to enhance the flavor appeal of healthy recipes including her recipe makeovers on www.walnuts.org. The recipe for Mollie’s Broccoli Salad with Mushrooms and Walnuts is a healthier alternative to a traditional broccoli and cheese casserole. Of course, nuts can be sprinkled into a meal all the way from appetizers to dessert, from savory to sweet. A spear of endive with a dot of blue cheese and bits of walnut is a delicious bite to serve at parties. Or the next time you’re enjoying dessert at one of those frozen yogurt places, why not go for a few walnuts on top to add a bit of fiber and other healthy nutrients? While you’re enjoying each bite, think of those walnut farmers enjoying this year’s happy harvest.

NUTRITION NOTES

• Sure, nuts are rich in fats. That’s how they make peanut butter and peanut oil, for instance. But the oils in nuts (monounsaturated and polyunsaturated — the same kind as in olive oil and canola oil) are the “good fats” associated with reduced risk of heart disease. They are low in saturated fats and contain no trans fats and no cholesterol.
• Nuts, depending on variety, contain all kinds of important nutrients including B vitamins, protein and fiber. Walnuts are high in plant-based omega-3 fatty acids. Almonds are a particularly good source of vitamin E and peanuts are a good source of folate. Cashews provide copper and hazelnuts manganese, both important micronutrients.
• The protein in nuts puts them in the “meat” category of the USDA MyPyramid diet guidelines. According to the USDA a half-ounce of nuts is equal to 1 ounce of meat in meal planning.
• Studies suggest that eating 1 1/2 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol and not increasing overall caloric intake may reduce the risk of heart disease. But it’s interesting to note that does not apply to Brazil nuts, macadamias and cashews, which are higher in saturated fats than other nuts.
• Important nut note: About 1 percent of the population is allergic to nuts. Symptoms range from mild to life-threatening, so depending on severity there are different levels of precautions to take. Always ask the server if nuts are used in recipes and if dishes can be made totally nut-free.