In a groundbreaking move, the U.S. Food and Drug Administration (FDA) has officially recognized walnuts as a “healthy” food. This recognition comes as part of the FDA’s updated definition for foods that meet the nutritional criteria to be labeled as “healthy.”
Walnuts, already celebrated for their numerous health benefits, are now included in the list of nutrient-dense foods that can support a healthy eating pattern, as outlined by the latest Dietary Guidelines for Americans (DGA).
The FDA’s new definition aligns with decades of scientific research underscoring the health benefits of walnuts. According to Robert Verloop, CEO of the California Walnut Commission, “The inclusion of walnuts in the updated ‘healthy’ definition affirms what consumers already believe: walnuts are a vital part of a nutritious diet.” He adds that adding walnuts to the daily diet could have far-reaching positive impacts on public health.
Walnuts are a standout food choice due to their impressive nutrient profile. Rich in polyunsaturated fats, including the essential omega-3 fatty acid ALA (alpha-linolenic acid), walnuts provide a heart-healthy alternative to foods high in saturated fats. The 2020-2025 Dietary Guidelines for Americans encourage the inclusion of nuts, such as walnuts, as part of a nutrient-dense diet to reduce the intake of saturated fats and promote overall wellness.
Despite these recommendations, nearly two-thirds of Americans do not meet the recommended intake for nuts. By encouraging the consumption of walnuts—an excellent source of omega-3 ALA and other key nutrients—health experts hope to address this gap and help Americans make healthier dietary choices.
The benefits of walnuts go beyond just heart health. Studies have shown that walnuts can have a positive impact on brain function, reduce the risk of certain cancers, promote gut health, and support weight management. “In my 20 years of practicing nutrition, I have consistently found that walnuts are a reliable choice for patients aiming to improve their health,” says Kristin Kirkpatrick, MS, RDN, and
With their versatility, convenience, and exceptional nutritional value, walnuts are an easy addition to any meal, from snacks to main courses.
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