Benefits Of Hazelnuts You Should Know

Health Benefits Of Hazelnuts

1. May Help Reduce Weight Gain

Hazelnuts are rich in monounsaturated fatty acids (MUFA) and bioactive compounds including tocopherol and phytosterols (1). Animal studies showed that hazelnuts in a high-fat diet significantly decreased body weight (2). In fact, they are also proven to improve the quality of diet for people who are obese or have insulin resistance (3). The fiber and protein content in hazelnuts may also keep you satiated for longer periods. So, the next time you are wondering how to stop feeling hungry, munch on a few hazelnuts. However, more studies are warranted to establish a clear link between eating hazelnuts and a reduced risk of weight gain.

2. May Help Protect Against Cell Damage

Hazelnuts contain antioxidants like tocopherol (1). Antioxidants protect the body from free radicals that may otherwise damage cells. Bioactive compounds like tocopherol (vitamin E) help fight cell damage. They also may have anti-cancer effects (4). In a study, these nuts were linked to reduced oxidative stress in children (5). Including hazelnuts in your diet may also boost immunity.

3. May Help Lower Cholesterol Levels

Hazelnut antioxidants may help lower cholesterol levels (1). In a study, hazelnuts could lower cholesterol levels in individuals with high cholesterol (6). A hazelnut-enriched diet was also found to lower bad cholesterol (LDL) without reducing the levels of good cholesterol (7). This way, nuts may also reduce the risk of obesity, diabetes, and cardiovascular disease. However, do consume hazelnuts in moderation as they are high in calories.

4. May Help Reduce Risk Of Cardiovascular Disease

Hazelnuts may support heart health by keeping cholesterol levels in check (7). The cardio-protective properties of hazelnuts can be attributed to their phytochemicals and phenolic compounds. These have been linked to a reduced risk of cardiovascular disease (CVD), coronary heart disease (CHDs), and stroke (1).

5. May Help Improve Insulin Sensitivity

Regular nut consumption (including hazelnuts) may help improve insulin sensitivity (8). In studies, individuals with metabolic syndrome showed improved insulin sensitivity after a daily intake of 30 grams of mixed nuts (15 g walnuts, 7.5 g almonds, and 7.5 g hazelnuts) (9). Lowering insulin sensitivity may help reduce the risk of type 2 diabetes. However, further research is needed to understand the role of hazelnuts in improving insulin sensitivity.

6. May Support Healthy Bowel Movement

Hazelnuts are a great source of dietary fiber. Dietary fiber improves digestion and the health of the gastrointestinal tract. It helps bulk up the stool, optimizes nutrient uptake, and supports a healthy bowel movement. It can also help treat acid reflux, ulcers, constipation, diarrhea, and hemorrhoids (10).

7. May Help Reduce Inflammation

Consuming hazelnuts may help ease inflammation as they are rich in antioxidants and anti-inflammatory compounds. A hazelnut-enriched diet in subjects with high cholesterol was found to lower inflammatory markers (11). However, more research is needed to validate these claims.

8. May Improve Sperm Count

Preliminary studies have reported that adding hazelnuts to one’s diet significantly improves their total sperm count (12). The other parameters studied are sperm vitality, motility, and morphology (12). However, extensive research and more clinical trials are needed to understand this mechanism of hazelnuts. In the following section, we will look at the nutritional profile of hazelnuts.

Hazelnut Nutrition

Although hazelnuts are high in calories, they are loaded with nutrients and healthy fats. Therefore, they are considered healthier than other nuts such as walnuts and pine nuts. One ounce of hazelnuts contains (13):

Calories: 176 Total fat: 17 grams Protein: 4.2 grams Carbs: 4.7 grams Fiber: 2.7 grams Vitamin E: 4.2 grams Thiamin: 0.2 grams Magnesium: 45.6 milligrams Copper: 0.5 milligrams Manganese: 1.7 milligrams

Hazelnuts are rich in fiber. One ounce contains 11.2 grams of fiber. The nuts are also a great source of healthy fats like omega fatty acids and oleic acids. They also are rich in vitamin B6, folate, phosphorus, potassium, and zinc. Apart from snacking on these nuts, you can also include them in your diet in various other ways. Keep reading to find out how.

How To Add Hazelnuts To Your Diet?

Hazelnuts may be consumed either naturally or roasted. Roasting improves their texture, flavor, or color depending upon time and temperature (1). People often eat hazelnuts as a snack or add them to salads. Ground hazelnuts can be incorporated into various recipes.

Hazelnut Recipes

Chocolate Hazelnut Spread

Your favorite breakfast spread does not need to be laden with sugar and palm oil. Try this simple but healthy hazelnut spread to satiate all your sweet cravings. You Will Need

16 ounces of dry-roasted unsalted hazelnuts (about 3 cups) 1 teaspoon of kosher salt 1 ½ ounces of chopped dark chocolate (70% cocoa or higher) 1 teaspoon of pure vanilla extract

Process

Candied Hazelnuts

Looking for something healthy to munch between movie marathons? Candied hazelnuts are crunchy and chewy dessert bites. They are a perfect guilt-free indulgence You Will Need

½ a cup of packed brown sugar 1 large egg white, beaten ½ a teaspoon of salt ½ a teaspoon of vanilla extract ¼ teaspoon of ground cinnamon 12 ounces of blanched or raw hazelnuts (about 3 cups)

Process

Mini Hazelnut Tarts

Tiny bite-sized desserts are the rage now. Whip up these mini hazelnut tarts in a jiffy! You Will Need

4.5 ounces of whole-wheat pastry flour ½ cup of raw hazelnuts 1/3 cup of granulated sugar ¼ cup of unsalted butter, softened 2 tablespoons of canola oil 1 tablespoon of 1% low-fat milk Baking spray with flour ½ cup of chocolate-hazelnut spread (try our recipe from above) 3 ounces of 1/3-less-fat cream cheese 2 tablespoons of powdered sugar 1 ½ tablespoons of light cream ½ teaspoon of vanilla extract

Process

Hazelnut Coffee Delight

Looking for a cozy companion for your coffee break? Try homemade hazelnut coffee that adds a delightful twist to your caffeine ritual. It is an easy treat to savor guilt-free. You Will Need

1 cup of your favorite coffee beans 2 tablespoons of hazelnut syrup ½ cup of milk Whipped cream (optional)

Process A blogger has harvested hazelnuts and shared his experience in a blog post. He says “When I was a kid, my great grandma grew hazelnuts on her farm in Oregon. Every Christmas, she’d send up a big bag of them for the family. My grandma would roast them with some butter and salt, and serve them on Christmas Eve. They’ve been a holiday staple ever since (i).” While hazelnuts are beneficial, they may pose some risks. Let us understand more in the next section.

Risks And Considerations

People With Allergies

Anecdotal evidence suggests that people with nut allergies should be cautious of including hazelnuts in their diet. Make sure you check if you are allergic to hazelnuts.

May Lead To Weight Gain

Consuming excess hazelnuts can lead to weight gain as they are high in calories. Eating hazelnuts in moderation is beneficial to health. Are hazelnuts better than almonds? If we observe a nutritional breakdown of these two nuts, hazelnuts are relatively richer in vitamins when compared with almonds (13), (14). In addition, hazelnuts contain more copper, iron, potassium, and less sodium than almonds. Is it OK to eat hazelnuts at night? Yes. The presence of tryptophan in hazelnuts helps improve sleep quality (15), (16). Hence, it is OK to eat hazelnuts at night. Are hazelnuts better raw or roasted? Roasted hazelnuts are better than raw nuts because raw nuts might contain some harmful bacteria. Are hazelnuts good for hair growth? Many anecdotal studies suggest that hazelnuts are rich in vitamin E, which helps nourish hair follicles and promote healthy hair growth. However, limited studies are available to prove these claims. Which is better, hazelnuts or walnuts? There are multiple health benefits of walnuts. They support brain function and improve bone health. On the other hand, hazelnuts are richer in vitamins, minerals, carbs, and fiber than walnuts. Also, they have less saturated fat and sodium compared to walnuts (13), (17). Do hazelnuts increase testosterone? Yes. Hazelnut supplements help improve plasma testosterone levels (18). Do hazelnuts have omega-3? Yes. Hazelnuts are rich in omega-3 fatty acids, and also are a great source of dietary fiber (19). Are hazelnuts good for fatty liver? Yes. Dietary supplementation of hazelnut oil reduces the progression of non-alcoholic fatty liver disease (20). Are hazelnuts a superfood? Yes, hazelnuts are considered a superfood. Hazelnuts have a rich nutritional profile with many nutrients and healthy fats. They offer several health benefits ranging from regulating blood sugar and blood pressure to improving sperm count. Are hazelnuts acidic? Hazelnuts are slightly to moderately acidic in nature.

Explore the myriad benefits of hazelnuts in this engaging video. Discover the many health advantages of these delicious nuts, from weight management to improving cognitive function, due to the presence of heart-healthy fats and antioxidants. Click to know more.