Walnuts are often hailed as a superfood packed with healthy fats, fibre, and essential nutrients that can benefit heart health, brain function, and overall well-being. However, it's important to be aware of the ill effects it can cause if consumed in excess.
Read on to discover the potential side effects of walnuts and what to remember when adding this nut to your diet.
What are the side effects of walnuts?
While walnuts are generally safe, excessive consumption can cause complications. Here’s a look at the common walnut side effects you might experience:
- Diarrhoea and stomach discomfort
Excessive consumption of walnuts can lead to digestive distress, including diarrhoea, bloating, and stomach cramps. Walnuts are high in fibre, which benefits digestion in moderate amounts, but consuming too much can upset the stomach.
- Kidney stones
Walnuts contain a high level of oxalates—compounds found in many plant foods. For some people, high oxalate intake can contribute to the formation of kidney stones. If you’re prone to kidney stones or have a history of calcium oxalate stones, it’s best to enjoy walnuts in moderation.
While this doesn’t mean you must cut them out completely, you should be mindful of your overall oxalate intake.
- Nutrient absorption issues
Too many walnuts can interfere with the body’s ability to absorb certain essential nutrients. Walnuts contain phytic acid, an "anti-nutrient" that can bind to minerals like iron, calcium, and zinc, reducing their absorption.
If you consume large amounts of walnuts, it could lead to deficiencies in these minerals over time. This is particularly important for individuals struggling with iron or calcium deficiencies.
- Allergic reactions
Some people may have an allergy to walnuts, which can cause symptoms ranging from mild itching to severe anaphylaxis. If you notice any unusual symptoms like swelling of the lips, tongue, or throat after consuming walnuts, seek medical attention immediately.
Conclusion
While these nuts are packed with health benefits, it’s important to be aware of the side effects of walnuts when consumed in excess. It’s always a good idea to consult with a healthcare professional if you have any pre-existing conditions or are concerned about how walnuts might affect your health.
If you’re unsure about how your diet impacts your overall well-being or are considering making significant changes to your eating habits, having a health insurance policy that covers medical check-ups and consultations can be a smart move. Taking care of your health today can prevent larger issues down the road, ensuring that you’re always in the best shape possible.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.