Prof. Dr. Canan Karatay is frequently mentioned for her groundbreaking advice on nutrition. Her most recent suggestion is the consumption of walnuts instead of bread. This recommendation has also been supported by scientific studies.
Why Do We Recommend Consuming Walnuts?
The consumption of walnuts, hazelnuts, peanuts, and almonds is recommended instead of bread. These types of nuts contain a large amount of healthy fats. These healthy fats do not raise insulin levels excessively compared to carbohydrates, thereby preventing sudden hunger pangs.
Scientists Validate Karatay’s Proposition
A study scientifically validated Prof. Dr. Canan Karatay’s recommendation for walnuts. Walnuts contain about 90 nutrients and have numerous positive effects on human health.
Positive Effects of Walnuts on Health
Regular consumption of walnuts strengthens the immune system. It imparts a glow to the skin and prevents the formation of wrinkles. It contributes to sleep regulation by increasing the melatonin levels in the blood. Thanks to its melatonin and polyphenol compounds, it has a high antioxidant effect.
How Many Walnuts Should We Consume Daily?
Experts suggest that consuming five walnuts daily is sufficient to reap all its benefits. However, this amount may vary depending on the individual’s age, health status, and lifestyle.
What Are The Nutritional Values And Benefits Of Walnuts?
Walnuts contain many minerals and vitamins such as magnesium, zinc, copper, iron, phosphorus. Moreover, they are rich in good fats, folic acid, iron, and potassium. The combination of these valuable nutrients forms the positive effects of walnuts on health.
Walnuts and Cardiovascular Health
Walnuts are particularly rich in omega-3 fatty acids, which are crucial for heart and vascular health. Regular walnut consumption can aid in the prevention of heart diseases. These healthy fats lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.
Walnuts and Brain Health
Walnuts are rich in components such as omega-3 fatty acids, antioxidants, and phosphatidylserine, which support brain functions. Regular consumption of walnuts can enhance memory and learning abilities and prevent the decline of brain functions associated with aging.
Walnuts and Digestive Health
Walnuts are also beneficial for the digestive system due to their high fiber content. Fiber supports a healthy gut flora and prevents constipation. Also, the healthy fats and fiber in walnuts increase the feeling of satiety and assist in weight control.
Walnuts and Diabetes
Walnuts can help balance blood sugar. Research shows that regular walnut consumption can reduce the risk of type 2 diabetes. This is due to the healthy fats and fibers contained in walnuts.
Other Benefits of Walnuts
Walnuts contain vitamin E and biotin, necessary for healthy skin and hair. They also contain polyphenols, a potent antioxidant. Polyphenols help protect cells from oxidative damage.
In Conclusion
In line with the recommendation of Prof. Dr. Canan Karatay, there are many health benefits to consuming walnuts instead of bread. Scientific research has proven that walnuts have numerous positive effects on human health. Therefore, including walnuts in our daily diet can help improve our overall health.
However, remember that it’s always best to consult a healthcare professional before making any changes to your diet. To get the most appropriate advice for your personal health situation and needs, discuss with a dietitian or doctor.
