Hazelnuts: Benefits, Nutrition, And Risks

Hazelnuts are rich in healthy fats, vitamins, and antioxidants. They belong to the genus Coryllus and the family of Betulaceae (1). The health benefits of hazelnuts include blood pressure and blood sugar regulation, improved heart health, and reduced cancer risk. These nuts taste delicious too. You can eat hazelnuts raw, roasted, or even as a delectable spread. Read on to know more about hazelnuts, their health benefits, recipes, and any potential side effects.

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.

Quick Tip

Hazelnut flour makes a gluten-free alternative in baking and adds a unique flavor to your healthy recipes.

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).

Quick Tip

You can blend fresh basil, hazelnuts, garlic, Parmesan cheese, and olive oil to create a flavorful hazelnut pesto. This versatile sauce can be tossed with pasta, used as a spread on sandwiches, or drizzled over grilled vegetables for a unique and nutty twist.

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

1. Place hazelnuts, salt, chocolate, and vanilla into a blender.
2. Start at the lowest speed and blend the mixture for a minute.
3. Increase speed and blend about 1 to 2 minutes until smooth and creamy.
4. Store in an airtight container. You can also refrigerate this spread.

• 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

1. Preheat the oven to 250° F.
2. Whisk the brown sugar, egg white, salt, vanilla, and cinnamon in a large bowl.
3. Add the nuts and toss to coat.
4. Spread nut mixture in a single layer on a parchment paper-lined baking sheet.
5. Bake at 250° F until crisp and toasted, for about 50 minutes. Stir every 15 minutes.
6. Remove from oven. Let it cool completely.
7. Store the nuts in an airtight container for a week.

• 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

1. Preheat the oven to 350° F.
2. Pulse flour and half a cup of raw nuts in a food processor until finely ground.
3. Beat the granulated sugar, butter, oil, and milk at medium speed with a heavy-duty stand mixer until well combined, for about 90 seconds.
4. With the mixer on low speed, slowly add the flour mixture and beat until just combined.
5. Divide the dough evenly between 2 (12-cup) miniature muffin pans coated with baking spray.
6. Press the dough into the bottom and up sides of the cups.
7. Bake for 12 to 15 minutes until golden brown.
8. Cool on a wire rack for 5 minutes. Carefully remove the crusts from pans.
9. Process spread cream cheese, powdered sugar, cream, and vanilla in a food processor until smooth. Spoon 1 ½ teaspoons of the filling into each tart crust. Chill for an hour. Top each crust with two candied hazelnuts.

• 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

1. Grind the coffee beans to your preferred consistency.
2. Brew the coffee as usual.
3. While hot, stir in hazelnut syrup for that nutty flavor.
4. Froth the milk and add it to your hazelnut-infused coffee.
5. Top with whipped cream if you fancy a decadent touch.

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.

Did You Know?

Some individuals may experience oral allergy syndrome (OAS), where consuming raw hazelnuts may cause mild allergic reactions such as itching or swelling around the mouth. Roasting or cooking hazelnuts may help alleviate these symptoms.

• 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.

Frequently Asked Questions

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.

Personal Experience: Source

(i). Hazelnuts
https://adventuresinself-sufficiency.blogspot.com/2013/12/first-wild-forage-hazelnuts.html

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Dr. Somi IgbenePhD, MSc (Human Nutrition), ANutr

   

Somi is a biomedical scientist, a registered nutritionist (ANutr), and a nutritional therapist. She helps her clients reverse prediabetes, lower Alc, maintain a healthy weight, and develop healthy eating habits for life. Somi is passionate about promoting health and wellness in the African community and has a keen interest in type 2 diabetes, sickle cell anemia, and weight management.

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