When you include hazelnuts as part of your healthy diet, they can provide a number of health benefits. Known as the filbert, the hazelnut is a type of nut that is primarily cultivated in Italy, Spain, Turkey, and the United States. They have a sweeter flavor profile and you can enjoy them raw, roasted, or ground. Similar to other nuts, they offer lots of healthy fats, protein, vitamins, and minerals. In this article, we aim to detail the top five benefits of hazelnuts.
Nutrition
Some of the standout nutrients in hazelnuts include vitamin E, fiber, protein, and healthy fats. According to available food data, one ounce of hazelnuts contains:
- Calories: 176
- Carbohydrates: 4.7 grams (g)
- Protein: 4.2 g
- Fiber: 2.7 g
- Total fat: 17 g
- Vitamin E: 21% of the recommended daily intake (RDI)
- Copper: 24% of the RDI
- Manganese: 87% of the RDI
- Thiamin: 12% of the RDI
- Magnesium: 12% of the RDI
Hazelnuts also provide smaller amounts of zinc, vitamin B6, potassium, folate, and phosphorus. They are also excellent sources of monounsaturated and polyunsaturated fatty acids, offering omega-6 and omega-9 fatty acids, including oleic acid. Hazelnuts do contain phytic acid, which may impair the absorption of certain minerals, such as iron and zinc, from the nuts.
Lowering Cholesterol
According to a 2013 study, a diet rich in hazelnuts decreased low-density lipoprotein (LDL) cholesterol levels. This is the bad type of cholesterol that can increase the risk of heart complications. The study authors concluded that the best way to reap these benefits was to enjoy hazelnuts daily without increasing overall caloric intake. A separate review of studies from 2016 indicated that hazelnuts could reduce bad cholesterol. Although hazelnuts are calorically dense, researchers didn’t note that they contributed to weight gain at all.
Rich In Antioxidants
Antioxidants work to counteract oxidative stress in the body by neutralizing free radicals. Oxidative stress can damage cell structure, which can increase the risk of cancer, heart disease, and early signs of aging. Phenolic compounds, which are abundant forms of antioxidants, are readily available in hazelnuts. An eight-week study found that regular hazelnut consumption decreased oxidative stress, compared to not eating hazelnuts. Most of the antioxidants in hazelnuts are concentrated in the skin, but they may decrease after the roasting process. That’s why it is better to consume whole, unsalted hazelnuts with the skin.
Lowering The Risk Of Cancer
Hazelnuts have the highest concentration of proanthocyanidins, which also exist in pistachios and pecans. These antioxidant compounds were able to treat certain types of cancers in some test-tube and animal studies. Researchers believe attribute this to reducing oxidative stress. Hazelnuts also provide a lot of vitamin E, a powerful antioxidant that has proven to protect against cell damage, which could potentially promote cancer development. Several test-tube studies found that hazelnut extract may be beneficial in the treatment of breast, liver, cervical, and colon cancers. Additionally, one animal study found that a product made from hazelnut skin extract revealed a lower risk of colon cancer after an eight-week period. More studies are necessary, but preliminary research is promising.
Reducing Inflammation
A 2013 study found that a diet rich in hazelnuts reduced inflammation among participants. That said, researchers from another study noted that the changes in inflammatory markers were insignificant after eating hazelnuts. One study looked at how inflammatory markers reacted post hazelnut consumption. Participants in the study had high cholesterol and researchers observed significant reductions in inflammation after participants consumed a diet rich in hazelnuts for four weeks. During this period, hazelnuts accounted for 18-20% of their total caloric intake. Most studies conclude that eating hazelnuts alone is not enough to significantly reduce inflammatory markers. A calorie-controlled diet, exercise, proper hydration, and sufficient sleep all contribute to a reduction of inflammatory markers.
May Lower Blood Sugar Levels
Researchers note that nuts may help regulate blood sugar levels. Although there isn’t a substantial amount of research, some studies indicate that hazelnuts may help reduce blood sugar. One study examined the effects of hazelnuts on fasting blood sugar levels in 48 participants living with type 2 diabetes. Half of the group consumed hazelnuts as a snack, while the others were part of a control group. After eight weeks, the hazelnut group did not experience notable reductions in blood sugar. That said, another 12-week study found that a combination of 30 grams of mixed nuts showed significant reduction in fasting insulin levels in people with metabolic syndrome.
