Take it easy,you can have raw walnuts.They are very nutritious. You can eat them out of the package, as on a salad, or grind them into a flour to use is low carbohydrate recipes. Keep in mind that nuts are a fat. Yes, they have protein, and carbohydrate, but their main component is a vegetable fat.

It is because they are a fat, more than a protein that people might abandon them. Don't do that, but make sure you keep your use in proportion to your needs. They can make an occasional substitute for butter or cream in your oatmeal, or they can be used in a spinach salad where your dressing is vinegar, salt and spice (but no oil or fat).

The most serious side effect of walnuts is obesity, often seen in those who hear about the wonderful omega- 3 fatty acids, and then eat them hand and fist. You'll need oily fish, and a lot of it, to keep the nuts in portion to the needs of your body.

Usually,I treat all nuts as a treat. They are a monthly or less item in my diet.