Walnuts are nutritious, versatile and easy to incorporate into your diet. They mainly provide unsaturated fats, as well as vegetable protein and fiber. Choosing them well, respecting the portion and preserving them correctly helps you enjoy their flavor and prevent them from going rancid.
Gianina Nadelcupurchasing manager at ALDI Spain explains that most of the nuts sold in Spain come from the common walnut tree (royal juglans), whose fruit is also traditionally known as the Castile nut. Within this species there are different commercial varieties.
- Spain. Varieties such as Chandler, Lara, Franquette or Fernor are grown. Domestic walnuts can vary in size, color and flavor depending on the variety and harvest.
- USA. Most of it comes from California. Chandler, Howard, Hartley and Tulare are common, normally with homogeneous sizes and light grains.
- Chili. Chandler and Serr predominate. As they are harvested in the southern hemisphere, they reach the market at a different time than the Spanish and American ones.
The origin does not alone determine the nutritional value. The variety, harvest, drying, packaging and conservation matter more.
They provide approximately 600-650 kilocalories per 100 grams, with about 59-65 grams of fat, mostly unsaturated, 14-15 grams of protein and 5-7 grams of fiber.
It highlights alpha-linolenic acid (ALA), an essential omega-3 of plant origin. A 30-gram serving provides approximately 180-195 kilocalories and around 2.5 grams of ALA.
The Spanish Agency for Food Safety and Nutrition places the serving of nuts at 20-30 grams. In walnuts it is approximately equivalent to 5-7 whole units or 10-14 halves, depending on the size.
They can also be alternated with other nuts.
Omega-3 contributes to the maintenance of normal blood cholesterol levels; The beneficial effect is obtained with a daily intake of 2 grams. In addition, the European Union recognizes that consuming 30 grams of walnuts a day helps improve the elasticity of blood vessels.
These effects must be understood within a healthy diet. Walnuts are not a substitute for cholesterol or blood pressure medication.
Do walnuts make you fat?
They are caloric, but studies do not show that consuming them in regular quantities causes weight gain in and of themselves. Its fat, protein and fiber promote satiety.
The key is to substitute other foods: for example, changing pastries, cookies or salty snacks for a serving of nuts. To control the quantity, it is preferable to prepare a measured serving of nuts in a plate or cup rather than eating directly from a large bag. This helps avoid overindulging and maintain conscious consumption.
In essence, they are the same product. The shell protects against shock, light and oxygen, while peeled and bagged nuts are more comfortable.
A peeled nut can retain excellent quality if the container is well closed, stored correctly and the best-before date is respected. Freshness also depends on the harvest, processor and product rotation.
When comparing prices, remember that part of the weight of whole nuts is the shell.
How to preserve walnuts at home
Heat, light and oxygen accelerate the oxidation of your fats. Once the container is opened, store the peeled walnuts in an airtight container in a cool, dry, dark place. If the kitchen frequently exceeds 20 degrees or you buy a large quantity, it is preferable to refrigerate or freeze them.
Shelled nuts should also be kept dry and away from heat. Always follow the instructions on the packaging.
California and Chile nuts: the calendar of freshness
One of the most frequently asked questions on the nuts shelf is whether the nuts for sale are new harvest or have been stored for months. The answer depends on the month of the year and the origin of the product.
AT ALDI, we work with suppliers from California (USA) and Chile as main origins. Both produce the Chandler variety of Juglans regia and compete directly in the European market. The key differentiator between the two is precisely the seasonality: they are opposite hemispheres, which allows us to always offer new harvest products.
Why is origin important for freshness?
Nuts are a food very stable when they are well preserved, but their polyunsaturated fats (and especially omega-3 ALA) are sensitive to oxidation. The longer the product has been stored since harvest, the greater the risk of rancidity and loss of organoleptic and nutritional properties. That’s why freshness is not a marketing argument: it has a scientific basis.
Our strategy: fresh product all year round
At ALDI we manage the rotation of both origins to guarantee that customers always find new harvest nuts or with the shortest possible time from collection. The key is in the transition.
How do you know if they are in bad condition?
- Color: An aroma of old oil, paint, or moisture may indicate rancidity.
- Flavor: Discard them if they taste very bitter or rancid.
- Appearance: They should not have mold, abnormal black spots or insect remains.
- Texture: The kernel should be firm and crisp, not wet, gummy or sticky.
- As a snack, in a pre-measured portion.
- Chopped into salads, vegetable creams or pasta.
- With natural yogurt, kefir, curd or fruit.
- Crushed to prepare sauces or creams without added sugar.
- You can incorporate nuts in the preparation of cookies, energy bars or homemade biscuits to enjoy their benefits in recipes that you like.
Allergy people should avoid them and check the labeling for possible traces. Children under five years old should not be offered whole due to the risk of choking; They can be ground or creamed, with an appropriate texture.
Do they help you sleep?
Contains small amounts of melatonin and tryptophan. Some studies point to a possible benefit, but the evidence is still limited and they are not a treatment for insomnia.
Is it useful for gaining muscle?
A 30 gram serving provides about 4-5 grams of protein. It can complement the diet, but not replace other protein sources.
The ALDI Council
Incorporate walnuts into your daily diet as a healthy way to take care of your heart and your well-being. They are an excellent source of unsaturated fats, fiber and antioxidants that help maintain adequate cholesterol levels and improve the health of your blood vessels. Add them to salads, yogurts or homemade recipes, always respecting the recommended portion. With small changes to your diet, nuts can be a key ally for a healthier life.
Gianina Nadelcu. He has more than 18 years of experience in purchasing and category management and operational coordination in sectors such as food, household goods, books and toys. He has studied at the University of Bielefeld, Germany.
