What to eat on an empty stomach: Start your day with walnuts to boost heart health, avoid diabetes

Health benefits of walnuts: Walnuts' nutrient profile, which includes healthy fats, fibre, and antioxidants, aids in blood sugar control and lowers the risk of developing diabetes

When it comes to what to eat on an empty stomach in the morning, there is nothing like a glass of warm lemon water or a handful of nuts like almonds or walnuts. It's the secret recipe for a fitter and healthier you, fortified against a host of diseases and infections.

Nuts, most dietitians and nutrition experts will vouch, have several health benefits and are a popular part of many breakfasts. Even in this hierarchy of best foods you must have on an empty stomach, walnuts stand-out right on top, largely because they are a treasure-trove of plant-based polyunsaturated fatty acids (PUFAs), especially ALA. The Dietary Guidelines for Americans 2020–2025 advocate integrating 1 oz of nuts, including walnuts, five times a week into a balanced diet. According to the USDA, walnuts are not only a source of protein and fibre; they are also the sole nut boasting an excellent supply of omega-3 ALA (2.5 g/oz).

Walnuts' versatility allows easy incorporation into a variety of dishes, making them a viable plant-based alternative to meat while complementing other nutrient-rich foods seamlessly.

Here are all the health benefits of walnuts 

Keep heart healthy: Walnuts have been associated with lower risks of cardiovascular and coronary heart diseases, offering a protective shield for your heart's well-being. Recent studies highlight their crucial role in improving heart health, reducing coronary artery risk, and enhancing diastolic function in young to middle-aged adults. Omega-3 fatty acids and antioxidants present in walnuts contribute to their heart-protective effects.

Guard against diabetes: Consumption of walnuts has exhibited positive effects in reducing the risk of type II diabetes. Walnuts' nutrient profile, which includes healthy fats, fibre, and antioxidants, aids in blood sugar control and lowers the risk of developing diabetes.

Have age-defying effects: Want to look younger? Munch walnuts. These nuts are said to slow down age-related declines. Their anti-inflammatory properties and antioxidants contribute to toning down age-related issues. Besides, they also support brain health, and promote cognitive function as you age.

Reduce cancer risk: Particularly in breast cancer cases, studies have hinted at a correlation between walnut consumption and reduced risks. Eating walnuts might change how genes related to breast cancer behave. The presence of bioactive compounds like polyphenols and omega-3 fatty acids in walnuts may contribute to their potential anti-cancer effects. In a study, breast cancer samples showed changes in 456 genes after a two-week walnut treatment, affecting pathways that control cell behavior in cancer.

Boosts longevity: Higher walnut intake has shown ties to increased life expectancy, especially among older individuals. The diverse array of nutrients in walnuts, including healthy fats, vitamins, and minerals, supports health, thus extending life expectancy.