Walnuts are super healthy nuts, loaded with nutrients that are essential for your overall good health and well-being. Rich in omega-3 fatty acids and antioxidants, the highly nutritious walnuts provide healthy fats, fibre, vitamins, and minerals - and that is just the beginning of how they may support your health. However, according to experts, these tree nuts may not be as good for those who have diabetes. Doctors say since walnuts are high in high in oxalates – they can contribute to calcium oxalate – the most common type of kidney stones.

Experts say if you have diabetes, you may have very acidic urine – and this increases your risk of developing stones in the kidney. These stones are formed when the high concentrations of calcium oxalate in your urine crystalize.

The stones travel from your kidney through your urinary tract, causing a lot of pain. They can even get lodged in your urinary tract block urine flow and cause infection or bleeding.

Apart from unbearable pain in your back, a few other symptoms of kidney stones include:

• Nausea and vomiting
• Blood in your pee
• Pain when you pass urine
• Inability to pee
• Feeling the urge to pee a lot
• Fever or chills
• Cloudy or foul-smelling pee

Doctors say smaller kidney stones may not cause pain or other symptoms.

If you are a patient with diabetes, make sure to limit your intake of walnuts to 30-50 grams daily to reap its benefits. According to a study, eating 43 grams or 1.5 ounces of walnuts every day for eight weeks brings positive health effects.

Walnuts are higher in antioxidants than any other common nut. It is rich in vitamin E, melatonin, and plant compounds like polyphenols found in particularly large amounts in the papery skin of walnuts.

Eating walnuts regularly can help reduce inflammation caused by oxidative stress – leading to diseases like heart issues, type-2 diabetes, Alzheimer’s, and cancer. The polyphenols in walnuts can help fight oxidative stress and inflammation.

According to studies, if your gut is rich in health-promoting bacteria and other microbes you are more likely to have a healthy gut and overall good health. And so, eating walnuts regularly may be one way to support the health of your microbiota and your gut.

Incorporating walnuts into your diet can considerably reduce the risk of certain cancers – including breast, prostate, and colorectal cancer. Since walnuts are packed with polyphenols called ellagitannins. Certain gut microbes can convert these to compounds called urolithins.

Since walnuts are calorie-dense, studies suggest your body absorbs 21 per cent less energy from them than would be expected based on their nutrients. It regulates your appetite, and boosts metabolism, thereby helping in weight loss and management.