6 Benefits of Raw Hazelnuts

Hazelnuts, also known as filberts or cobnuts, grow in clusters on the hazelnut tree. They are sold in the shell or as a kernel. Hazelnuts are about the size of a grape, and taste sweet and rich.

Hazelnuts are a type of tree nut. They can be eaten raw or roasted, and with or without the rind (the skin between the kernel and the hard shell).

Hazelnuts are an important source of nutrients such as protein, folate, vitamin E, arginine (amino acid), and more. Nuts like hazelnuts have health benefits. In 2003, the Food and Drug Administration (FDA) approved the claim that nut consumption is associated with a reduced risk of heart disease.

This article will discuss the benefits of eating hazelnuts, the nutritional information for hazelnuts, what might reduce the nutritional value of hazelnuts, and who should not eat hazelnuts.

Benefits of Munching on Raw Nuts

In addition to being tasty and sodium-free, hazelnuts have several associated health benefits.

Nutrition

Hazelnuts are a source of a variety of vitamins, minerals, phytosterols and antioxidants such as:

• Dietary fiber
• Plant-based protein
• Monounsaturated and polyunsaturated fats (“healthy fats”)
• Vitamin E
• Copper
• Manganese
• Vitamin B6
• Magnesium
• Thiamin
• Calcium
• Selenium
• Phosphorus
• Arginine
• Potassium
• Niacin
• Folic acid

Weight Management

Long-term nut consumption is associated with lower weight gain and lower overweight or obesity.

Suggested reasons for this link include:

• It can increase the proteins and fiber in nuts satiety (the feeling of content being complete).
• Unsaturated fats can increase oxidation (a change in a chemical substance due to oxygen), which can lead to a reduction in body fat accumulation.
• May increase protein, fiber, and unsaturated fat content thermogenesis (heat production by the body) and resting energy expenditure.
• Dietary fiber may prevent hunger by delaying gastric emptying and subsequent absorption.
• People who regularly eat nuts often eat less meat and refined carbohydrates (both of which are associated with weight gain).

Reduced Cardiovascular Risk Factors

Frequent nut consumption is associated with a lower risk of coronary heart disease (CHD) and reduced cardiovascular risk factors such as:

• Dyslipidemia (imbalance of lipids, such as cholesterol, in the blood)
• Type 2 diabetes
• Metabolic syndrome (a combination of factors that lead to heart disease, stroke, and type 2 diabetes)

Several randomized controlled trials have found that consuming nuts may contribute to:

• Improve lipid profiles
• Reduce inflammation and oxidative stress
• Improve the function of the endothelium (a thin film that lines the inside of the heart and blood vessels)
• Decreased insulin resistance (when cells cannot take up glucose from the blood for energy, prompting the pancreas to make more insulin to help this process)
• Help maintain healthy blood pressure

Hazelnuts have also been specifically associated with CVD prevention. Their monounsaturated fats may protect low-density lipoproteins (LDLs) from oxidation. They are also rich in bioactive substances that may anti-.atherogenic (formation of plaque in the arteries) effects.

A Bayesian meta-analysis found that consumption of hazelnuts can help lower LDL cholesterol (“bad cholesterol”) and reduce total cholesterol. No significant effects were observed on high-density lipoprotein (HDL) cholesterol (“good cholesterol”).

Hazelnut may have a positive effect on lipid levels because it is the second highest of the nuts in monounsaturated fatty acids. Like olive oil, hazelnuts are rich in monounsaturated fatty acids and lower in omega-6 polyunsaturated and polyunsaturated fatty acids. Their various micronutrients, bioactive substances, and dietary fiber content may also play a role.

Satisfies Hunger

Nuts like hazelnuts can be quite effective in satisfying your appetite due to their richness in fiber and protein. They can also replace snacks with less health benefits.

part of the Mediterranean diet

Nuts are an important part of the Mediterranean diet, including hazelnuts, a diet high in plant-based foods, whole grains, healthy fats such as olive oil and low in dairy, fish and poultry (and especially low in red meat), and be void of processed foods.

In the Mediterranean diet, hazelnuts can be used in a variety of ways, including whole (fresh or roasted), as flour used to make bread or pasta, in sweets, or as oil.

Digestive Health

The insoluble fiber in hazelnuts can help the intestines absorb water and increase most waste products, which speeds up their passage and expulsion. This may help prevent constipation and may reduce the risk of developing some cancers in the digestive system.

Nutrition Facts for a Handful of Hazelnuts

A 1-ounce or 28.35 gram (g) serving of hazelnuts (about 21 kernels) contains the following nutrients:

• Energy: 178 kilograms (kcal)
• Protein: 4.25 g
• total lipid (fat): 17.2 g
• Fatty acids, saturated total: 1.26 g
• Fatty acids, total monounsaturated: 13 g
• Fatty acids, total polyunsaturated: 2.24 g
• Ash: 0.649 g
• Carbohydrate, by difference: 4.73 g
• Fiber, a complete diet: 2.75 g
• Sugar, the NLEA as a whole: 1.23 g
• Sucrose: 1.19 g
• Glucose: 0.02 g
• fructose: 0.02 g
• starch: 0.136 g
• Calcium, Ca: 32.3 milligrams (mg)
• Iron, Fe: 1.33 mg
• Magnesium, Mg: 46.2 mg
• Phosphorus, p: 82.2 mg
• Potassium, K: 193 mg
• Sodium, Na: 0 mg
• Zinc, Zn: 0.695 mg
• Copper, Cu: 0.488 mg
• Manganese, Mn: 1.75 mg
• Selenium, Se: 0.68 micrograms (mcg)
• Vitamin C, total ascorbic acid: 1.79 mg
• Thiamin: 0.182 mg
• Riboflavin: 0.032 mg
• Niacin: 0.51 mg
• Pantothenic acid: 0.26 mg
• Vitamin B6: 0.16 mg
• Folate, total: 32 mcg
• Choline, complete: 12.9 mg
• Betaine: 0.113 mg
• Vitamin A, RAE: 0.284 mcg
• Carotene, beta: 3.12 mcg
• Carotene, alpha: 0.851 mcg
• Vitamin A, IU: 5.67 International Units (IU)
• Lutein + zeaxanthin: 26.1 mcg
• Vitamin E (alpha-tocopherol): 4.25 mg
• Tocopherol, beta: 0.094 mg
• Vitamin K (phylloquinone): 4.03 mcg

What Lowers the Nutritive Value of Hazelnuts

A number of studies have found that blueberries are high in antioxidants. The hummus will rise on its own after roasting and is usually removed and set aside. The authors of a 2023 study suggest that keeping the hummus on or eating it separately may be beneficial to retain these antioxidants.

Salted hazelnuts increase sodium intake, which may contribute to the development of high blood pressure. It can also dry out the lining of the mouth and cause minor inflammation. Try to look for unsalted hazelnuts.

Hazelnuts are often processed and included in foods as spreads or other sweets. Although hazelnuts are nutritious, watch out for additional:

• Sugar
• Fat
• Salt
• Other less nutritious components

Although Nuts Shouldn’t be eaten

Hazelnuts are part of the tree nut family, along with nuts such as:

• Almonds
• Brazil nuts
• Cashews
• Pecans
• Pistachios
• Walnuts

Having an allergy to one tree nut does not necessarily mean you will be allergic to other tree nuts, but this is often the case. Additionally, about 30% of people with a peanut allergy have a tree nut allergy.

If you have an allergy to peanuts or other tree nuts, talk to your healthcare provider or allergist before consuming hazelnuts. Likewise, if you are allergic to hazelnuts, talk to your health care or allergist provider before consuming tree nuts or other peanuts.

If you have never tried hazelnuts before, start with a small amount to rule out a reaction. Eating too many nuts can cause food poisoning, which can cause symptoms ranging from mild to severe illness.

Myths About Who Shouldn’t Eat Nuts

It was once suggested that people would be with diverticula Preventing (small pouches in the colon) nuts and seeds should be avoided diverticulitis (inflammation of the diverticula). This is no longer a general recommendation. The fiber in nuts and seeds is beneficial for gut health. If you have diverticula, talk to a healthcare provider about eating nuts.

There is some debate about whether eating large amounts of nuts is likely to lead to weight gain. Nuts are calorie-dense, so some recommendations suggest eating no more than one or two handfuls a day to avoid gaining weight.

Some research contradicts this advice. It has been found that, rather than causing weight gain, higher nut consumption can help prevent weight gain.

Both sides of the debate state that nuts may play a role in replacing other foods. It appears that eating a higher level of nuts as a result of a reduction in other important, lower-calorie, nutritious foods may lead to weight gain.

Substituting nuts for other less healthy foods, such as processed meats or refined grain products, makes you less likely to gain weight. It’s important to look at your whole diet, not just focus on nuts specifically.

Summary

Hazelnuts have several health benefits, including being nutritious, helping with weight management, reducing cardiovascular risk factors, satisfying hunger, being part of the Mediterranean diet, and promoting digestive health.

Look for hazelnuts without additives such as salt, sugar or fat.

Allergies to hazelnuts, tree nuts, and peanuts are associated. If you have an allergy to any of these, talk to a healthcare provider or allergist before consuming other nut products.