Written by Dr Sudeep Khanna
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Nuts are often called nutritional powerhouses—and for good reason. Packed with healthy fats, protein, fibre, vitamins and minerals, they’re a smart snack choice for boosting heart health, supporting brain function and improving metabolism. But what if you could unlock even more benefits simply by timing when you eat them?
When you eat specific nuts could subtly influence how your body responds to them. This is called chrono-nutrition or the science of aligning your food intake with your body’s natural rhythms. It suggests that the timing of what you eat can affect everything from metabolism to hormone balance. Nuts are calorie-dense and rich in bioactive compounds, which your body can use more efficiently when consumed at the right time.
Morning Almonds: A Perfect Start
Almonds are rich in magnesium, vitamin E, good fats and fibre. When eaten in the morning, they may help balance blood sugar and boost brain function. The magnesium in almonds improves insulin sensitivity, while the fibre and healthy fats slow down sugar absorption. This means fewer energy crashes and cravings later in the day. Vitamin E is a powerful antioxidant that protects brain cells. Combined with magnesium’s calming effects, almonds may support sharper focus and mental clarity throughout the morning.
Evening Walnuts: Wind Down Naturally
Walnuts, on the other hand, shine in the evening. They’re a great source of alpha-linolenic acid (ALA), a plant-based Omega-3 fatty acid, and also contain melatonin—the hormone that regulates your sleep-wake cycle. So they support deeper, more restful sleep by ensuring that neurotransmitters are in balance. Since your body focusses on repair while you sleep, consuming anti-inflammatory fats like those in walnuts at night may support heart and brain recovery.
How to Add Nuts in Your Meals
Have around 15 to 20 almonds (about ¼ cup) with your breakfast. You can toss them into oatmeal, blend into smoothies or pair with yogurt. They will keep you full and energized throughout the morning.
If you feel hungry between meals, a small handful (¼ cup) of mixed nuts can prevent energy dips and reduce unhealthy snacking. This isn’t essential, but it’s a healthy way to curb afternoon cravings. Eat six to seven walnut halves (about ¼ cup) after dinner or closer to bedtime. Stir them into warm milk, sprinkle on curd, or enjoy them plain to help your body transition into a relaxed state and support overnight repair.
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There is a caveat to the claim of health benefits from nuts. Many of the supporting studies were observational in nature, demonstrating an association between nuts and better health outcomes but not a cause-and-effect relationship. It could be that individuals with a healthy lifestyle (in whatever way) also were the ones who tend to eat more nuts. Another dietary factor or exercise habits could be the main reason for the association with good health.
Remember, portion control is key. While nuts are incredibly healthy, they are also calorie-dense. Stick to small handfuls rather than endless snacking. We often focus on what to eat—but when you eat can be just as powerful. It might just be the small change your routine needs.
(Dr Khanna is senior gastroenterologist at Apollo, Delhi)
© The Indian Express Pvt Ltd
