Hazelnuts are a delicious and nutritious snack that can add flavor and texture to your meals, while also providing a range of health benefits. In just 1/4 cup without shells (34 g), hazelnuts contain 200 calories, making them a rich source of energy.
Hazelnuts are packed with nutrients, including vitamins E and B, magnesium, iron, and calcium, as well as fiber and healthy fats. They can be eaten on their own as a snack, or used in recipes to add flavor and nutrition.
In this article, we'll explore the many health benefits of hazelnuts, their versatility in cooking and baking, and tips for incorporating them into a balanced diet.
Rich in Calories
Hazelnuts are high in calories, making them a great source of energy for active individuals, or those looking to gain weight. They contain approximately 200 calories per 1/4 cup without shells (34 g), making them a rich source of energy. While it's important to be mindful of portion sizes, incorporating hazelnuts into your diet can provide the energy needed to power through your day. Try adding them to smoothies, salads, or as a topping for oatmeal or yogurt.
Packed with Nutrients
Hazelnuts are packed with essential vitamins and minerals that support overall health and wellbeing. They are a good source of vitamin E, magnesium, iron, calcium, and B vitamins, as well as fiber and healthy fats. These nutrients play important roles in various bodily processes, including immune function, bone health, and energy production. Incorporating hazelnuts into your diet can help ensure you're getting a range of essential nutrients.
A Good Source of Protein
Hazelnuts are a great source of plant-based protein, containing approximately 4.2 grams per 1/4 cup without shells (34 g). Protein is essential for building and repairing tissues in the body, and also plays a key role in hormone and enzyme production. Incorporating hazelnuts into your diet can help ensure you're getting adequate protein, especially for vegetarians and vegans.
High in Healthy Fats
Hazelnuts are a great source of healthy fats, including monounsaturated and polyunsaturated fats. These fats have been linked to a range of health benefits, including improved heart health and lower cholesterol levels. Incorporating hazelnuts into your diet can help support a healthy heart and promote optimal health. However, it's important to be mindful of portion sizes, as nuts are high in calories.
Contains Antioxidants
Hazelnuts are rich in antioxidants, which help protect cells from damage caused by oxidative stress. Antioxidants may also have anti-inflammatory properties and may help prevent chronic diseases, such as heart disease and cancer. Incorporating hazelnuts into your diet can help provide an extra boost of antioxidants, helping to promote good health and wellbeing.
May Improve Heart Health
Research suggests that incorporating nuts into your diet can help improve heart health, thanks to their high levels of healthy fats and antioxidants. Hazelnuts, in particular, have been shown to help lower cholesterol levels and improve blood vessel function. Incorporating hazelnuts into a balanced diet, alongside other heart-healthy foods, can help improve heart health and reduce the risk of chronic disease.
May Help Control Blood Sugar Levels
Hazelnuts have a low glycemic index, which means they have a minimal impact on blood sugar levels. This makes them a good choice for individuals with diabetes or at risk of developing diabetes. Incorporating hazelnuts into your diet can help regulate blood sugar levels and provide sustained energy throughout the day. Try adding them to meals or snacks alongside other low glycemic index (GI) foods, such as whole grains, vegetables, and lean proteins.
Hazelnuts are a good source of fiber, containing approximately 3 grams per 1/4 cup without shells (34 g). Fiber is essential for digestive health, helping to promote regular bowel movements and prevent constipation. Incorporating hazelnuts into your diet can help improve digestive health and promote regularity. Try adding them to salads, smoothies, or using them as a topping for oatmeal or yogurt.
Versatile Ingredient in Food Preparation
Hazelnuts are a great addition to a range of recipes, from sweet to savory. They can be roasted and added to salads, blended into smoothies, chopped and used as a topping for oatmeal or yogurt, mixed into baked goods, or used as a garnish for soups or stews. Incorporating hazelnuts into your meals can add flavor, texture, and nutrition, helping to make your meals more enjoyable and satisfying.
Hazelnuts in a Balanced Diet
While hazelnuts are a nutritious and delicious snack, it's important to be mindful of portion sizes, as they are high in calories. A serving size of 1/4 cup without shells (34 g) is a good place to start. Incorporating hazelnuts into a balanced diet, alongside a variety of other nutrient-dense foods, can help support overall health and wellbeing. Speak with a registered dietitian for personalized nutrition advice.
Hazelnuts are a healthy and delicious way to add nutrition and flavor to your meals, while also providing a range of health benefits.
5 FAQs About Hazelnuts
1. How many hazelnuts in a serving?
A serving of hazelnuts is usually around 1/4 cup without shells, weighing approximately 34 g.
2. How many calories are in a serving of hazelnuts?
A serving of hazelnuts without shells (34 g) contains approximately 200 calories.
3. Are hazelnuts healthy?
Yes, hazelnuts are healthy! They are a good source of healthy fats, protein, fiber, vitamins, and minerals.
4. What are the health benefits of eating hazelnuts?
Eating hazelnuts has been linked to several health benefits, including reducing the risk of heart disease, improving digestion, promoting healthy aging, and fighting inflammation.
5. Can hazelnuts be a part of a weight-loss diet?
Yes, hazelnuts can be a part of a weight-loss diet, as they are high in fiber and protein, which can help you feel full for longer and prevent overeating. However, it's important to consume them in moderation, as they are also high in calories.