Hazelnuts, also called hazelnuts or filberts, grow in bunches on the hazelnut tree. They are sold in the shell or as granules. Hazelnuts are 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 skin (the skin between the pit and the hard shell).
Hazelnuts are a source of important nutrients such as proteins, folic acid, vitamin E, arginine (an amino acid) and more. Nuts such as 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 discusses the benefits of eating hazelnuts, the nutritional information for hazelnuts, what could decrease the nutritional value of hazelnuts, and who should not eat hazelnuts.
Benefits of chewing raw hazelnuts
In addition to being delicious and sodium-free, hazelnuts have a number of associated health benefits.
Power supply
Hazelnuts are a source of a variety of vitamins, minerals, phytosterols and antioxidants, such as:
Weight management
Long-term nut consumption is associated with lower weight gain and less overweight or obesity.
Suggested reasons for this link include:
- The protein and fiber in nuts can increase saturation (the satisfied feeling of being full).
- Unsaturated fats can increase oxidation (a change in a chemical due to oxygen), which can lead to a decrease in body fat accumulation.
- The protein, fiber and unsaturated fat content could increase thermogenesis (heat production by the body) and energy expenditure at rest.
- Dietary fiber can suppress hunger by delaying gastric emptying and subsequent absorption.
- People who eat nuts regularly often eat less meat and refined carbohydrates (both of which have been linked to increased weight gain).
Reduced cardiovascular risk factors
Frequent nut consumption has been associated with a lower risk of coronary heart disease (CHD) and reduced cardiovascular risk factors such as:
- Dyslipidemia (an 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)
Some randomized controlled trials have shown that nut consumption may contribute to the following:
- Improve lipid profiles
- Reduce inflammation and oxidative stress
- Improve the function of the endothelium (thin membrane that lines the inside of the heart and blood vessels)
- Decrease insulin resistance (when cells cannot absorb glucose from the blood for energy, causing the pancreas to produce more insulin to help with this process)
- Help maintain healthy blood pressure
Hazelnuts specifically have also been linked to the prevention of cardiovascular disease. Their monounsaturated fats can protect low-density lipoproteins (LDLs) from oxidation. They are also rich in bioactive substances that have an anti-atherogenic (plaque formation in the arteries) effects.
A Bayesian meta-analysis found that hazelnut consumption can help lower LDL ("bad cholesterol") cholesterol and lower total cholesterol. No significant effects on high-density lipoprotein (HDL) ("good cholesterol") were observed.
The positive effects of hazelnut on lipid levels may be due to the fact that hazelnut is the second highest nut in terms of monounsaturated fatty acids. Like olive oil, hazelnuts are rich in monounsaturated fatty acids and lower in omega-6 polyunsaturated and saturated fatty acids. Their various micronutrients, bioactive compounds and dietary fiber content may also play a role.
Satisfies hunger
Nuts such as hazelnuts can be very effective in satisfying your appetite due to their richness in fiber and protein. They can also replace snacks that have fewer health benefits.
Part of the Mediterranean diet
Nuts, including hazelnuts, are an important part of the Mediterranean diet, a diet high in plant foods, whole grains, healthy fats such as olive oil and low in dairy, fish and poultry (and especially low in red meat), while avoiding processed foods.
In the Mediterranean diet, hazelnuts can be used in a variety of ways, including whole (fresh or roasted), as a flour for making bread or pasta, in sweets or as an oil.
Digestive Health
The insoluble fiber in hazelnuts can help the intestines absorb water and increase the bulk of waste products, speeding their passage and expulsion. This can help prevent constipation and may reduce the risk of developing certain cancers in the digestive system.
Hazelnuts are not health care
Nutrition facts for a handful of hazelnuts
A 28.35 gram serving of hazelnuts (about 21 kernels) contains the following nutrients:
Are there nutritional differences between raw and roasted hazelnuts?
Which reduces the nutritional value of hazelnuts
Some studies have shown that hazelnut shells are high in antioxidants. The casing loosens naturally after roasting and is usually removed and discarded. The authors of a 2023 study suggest that leaving the peel on or consuming it separately may be helpful to retain these antioxidants.
Salted hazelnuts increase sodium intake, which can contribute to the development of high blood pressure. It can also dry out the oral mucosa and cause mild inflammation. Try to look for unsalted hazelnuts.
Hazelnuts are often processed and incorporated into foods such as spreads or other sweets. Although hazelnuts are nutritious, you should pay attention to the following additives:
Who shouldn't eat hazelnuts?
Hazelnuts are part of the nut family, along with nuts such as:
Having an allergy to one tree nut does not necessarily mean you are allergic to other nuts, but this is often the case. In addition, about 30% of people with a peanut allergy also have a nut allergy.
If you are allergic to peanuts or other tree nuts, talk to your healthcare provider or allergist before consuming hazelnuts. If you are allergic to hazelnuts, talk to your doctor or allergist before consuming other nuts or peanuts.
If you've never tried hazelnuts, start with a small amount to avoid a reaction. Eating too many nuts can lead to food poisoning, which can have symptoms ranging from mild to severe illness.
Myths about who shouldn't eat nuts
It was once recommended that people with diverticula (small sacs in the colon) should be avoided to avoid nuts and seeds diverticulitis (inflammation of the diverticula). This is no longer a general recommendation. The fiber in nuts and seeds is beneficial for intestinal health. If you have diverticula, talk to a healthcare provider about eating nuts.
There is some debate about whether eating a large amount of nuts is likely to lead to weight gain. Nuts are high in calories, so some recommendations recommend eating no more than one or two handfuls per day to avoid weight gain.
Some research conflicts with this advice. It has been found that higher nut consumption can help prevent weight gain rather than cause weight gain.
Both sides of the debate cite nuts' potential to replace other foods as playing a role. It appears that if eating more nuts leads to a reduction in other important, low-calorie, nutrient-dense foods, it could lead to weight gain.
If eating nuts replaces other, less healthy foods, such as processed meats or refined grain products, weight gain is less likely. It's important to look at your entire diet, and not just focus on nuts specifically.
Hazelnuts have a number of health benefits, including being nutritious, aiding in weight management, reducing cardiovascular risk factors, satisfying hunger, being part of the Mediterranean diet and contributing to healthy digestion.
Look for hazelnuts without additives such as salt, sugar or fat.
There is a connection between allergies to hazelnuts, tree nuts and peanuts. If you are allergic to any of these products, consult a healthcare provider or allergist before using other nut products.
