If you’re thinking about dropping a few pounds, it turns out walnuts might be an effective food in helping you control your cravings.

A recent study showed that eating walnuts curbed participant’s appetites when they were shown “highly desirable” foods.

The study, published in Diabetes, Obesity, and Metabolism, separated participants, all adults with BMIs considered obese, into two groups. One group was given smoothies containing 14 walnut halves, while the other half was given  smoothies with a placebo — one that replicated the taste, texture and calorie content of real walnuts.

After drinking their assigned smoothies for five days, the participants were then asked to look at photos of high-fat foods like onion rings, low-fat foods like fresh fruits, and non-food related images like flowers for MRI testing.

The participants were then set back on their normal diets for a month, before returning to the study and repeating the five-day walnut smoothie cycle — this time, being assigned the opposite smoothie they had the first time around.

Researchers concluded that those consuming the walnut-rich smoothie were leas hungry and had a more activated insula — the area of the brain responsible for appetite control.

Walnuts have also been proven to be powerful antioxidants, and beneficial to memory and learning capabilities, as well as being hearty-healthy and high fiber. They contain high daily values of riboflavin, vitamin B6, folate, manganese, copper, calcium, iron, zinc and thiamin.

The same team of researchers previously found that eating walnuts increases satiety and fullness. They recommended people who suffer from Type 2 diabetes or obesity add walnuts to their diets.

If you’re looking for ways to add more walnuts to your diet, trying adding them to your smoothies, oatmeal, fresh pesto, salads or in this low-carb garden tuna salad wrap.




Meghan is a full-time writer exploring the fun facts behind food. She lives a healthy lifestyle but lives for breakfast, dessert and anything with marinara. She’s thrown away just as many meals as she’s proud of.