The diet of a healthy person necessarily contains nuts in various variations. Among them, hazelnuts stand out. High nutritional value and characteristic sweetish delicate taste make it an ideal product.
Today, more than 15 varieties of hazelnut are known. The Italians were especially successful in inventing new varieties, inspired by the beneficial properties, taste and aroma of the fruits of the walnut tree.
general characteristics
Hazelnut is the fruit of a Lombard nut or large hazel. The nut is surrounded by a plus (cup), which protects it from external influences. The core makes up up to 60% of the fruit's mass, the rest of the weight falls on the cup-shaped shell. The fruits are grown in Mediterranean countries due to the most comfortable climatic conditions.
The plant can reach up to 10 m in length. The walnut tree is tall, with dense gray branches. Produces dense, glandular-pubescent annual shoots. The leaves of the walnut tree take on a round or oval shape. Average leaf size: 12x10 cm. Average size of walnut tree fruit: 20x15 mm. The top of the nut is several times longer than the length of the fruit. It is tubular, downward, with wide, pointed teeth at the end of the base.
Content:
- general characteristics
- History and geography of the product
- Useful properties of hazelnuts
- Therapeutic effect of the product
- Cosmetic effect of the product
- Use in cooking
- Recipes with added nuts
- Contraindications
- Product storage rules
History and geography of the product
The history of the product is varied and shrouded in mystery. There is a version that it was hazelnuts that saved humanity from famine when most plants died from glaciation during the Ice Age.
Archaeologists have found traces of walnut tree cultivation in every corner of the world. Hazelnuts began to gain popularity during the Antiquity period. The Romans called hazelnuts the “blessed tree” and considered them a symbol of prosperity, family happiness, health and inner strength. Virgil points out the importance of nut fruits when he describes the hidden power and benefits of hazelnuts in one of his poems. Later, spreading to Northern Europe and Rus', the nut became a talisman against dark forces.
Spain played an important role in the cultivation of hazelnuts. Local authorities obliged every citizen to plant and cultivate a hazel tree. This is how many years of selection of the best hazelnut varieties took place, which were maximally adapted to the external environment.
Modern territorial centers of hazelnut cultivation:
- Southeast Europe;
- Mediterranean countries;
- Caucasus;
- Asia Minor.
Chemical composition
| Nutritional value (calculated in grams per 100 grams of product) | |
| Squirrels | 15 |
| Fats | 61 (Saturated fat – 4.5; polyunsaturated fatty acids – 8; monounsaturated fatty acids – 46) |
| Carbohydrates | 17 (Dietary fiber – 12; sugar – 5) |
| Water | 5 |
| Calorie content | 628 cal/100 g |
Vitamin composition
| Vitamins | Vitamin content in milligrams (per 100 grams of nuts) |
| Beta-carotene (A) | 0,01 |
| Thiamine (B1) | 0,64 |
| Riboflavin (B2) | 0,11 |
| Niacin (B3) | 2 |
| Folic acid (B9) | 0,068 |
| Ascorbic acid (C) | 1,4 |
| Tocopherol (E) | 25,5 |
Macronutrients
| Macronutrient | Macronutrient content in milligrams (based on 100 grams of nuts) |
| Potassium | 720 |
| Calcium | 170 |
| Magnesium | 170 |
| Sodium | 3 |
| Phosphorus | 300 |
Microelements
| Microelement | Microelement content in milligrams (based on 100 grams of nuts) |
| Iron | 3 |
| Iodine | 0,002 |
| Cobalt | 0,0123 |
| Manganese | 4,2 |
| Copper | 1,1 |
| Zinc | 2,44 |
| Fluorine | 0,017 |
Useful properties of hazelnuts
Fact: hazelnuts have 3 times more calories than bread, and milk 8 times.
The nut contains 60% oil. The oil consists of glycerides and several types of acids, which prevent the growth of cholesterol levels in the blood, protect the walls of blood vessels from damage and disease, and support the growth and development of the entire body.
Vitamin E, which is included in the composition, helps fight cancer and serves as a powerful preventive agent against cancer, pathologies of the heart and muscular system. Calcium makes bones and teeth stronger, zinc stabilizes the production of sex hormones, potassium regulates the activity of the nervous and muscular systems.
Hazelnuts are a great source of energy for the body due to their high calorie content. Considering the percentage of protein content (about 19%), hazelnuts are an excellent option for daytime snacks, addition to morning or lunch meals.
The nut contains vital elements that help “build” the human body. It is especially important that hazelnuts be present in the diet of children and adolescents, who need such “building” materials for normal growth and development. Nuts will help develop and strengthen the skeletal system, normalize blood pressure, remove waste and toxins from the body, and strengthen the protective function of the immune system.
Nuts for weight loss
The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutritional value is a distinctive feature of nuts: if you feel hungry at the wrong time, you can eat a few pieces to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is comparable to a sandwich made of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is met.
Is it possible to eat peanuts while losing weight?
From a scientific point of view, this product is classified as a legume, not a nut, and most nutritionists are skeptical about eating peanuts for weight loss. Why? It is lighter in calories than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To eliminate the last disadvantage, experts advise letting the peanuts dry on a baking sheet or frying pan. In contrast to these disadvantages, he:
- has a high protein content, which is equal to meat (only the calorie content prevents you from eating as much peanuts as beef or chicken when losing weight), so it fills you better;
- helps the body get rid of cholesterol;
- actively accelerates metabolic processes due to the thermogenic effect;
- contains serotonin, which helps maintain normal hormonal levels (a common cause of weight fluctuations in women).
Walnuts for weight loss
Along with oatmeal, this product is called the main assistant to the brain, but it has benefits not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, and the presence of B vitamins. How valuable are walnuts for weight loss? Doctors' advice:
- The fiber and protein contained in them are the main “enemies” of excess weight and insatiable appetite.
- It makes sense to replace sunflower oil in salads with oil squeezed from walnuts.
- The high calorie content requires reducing the daily amount of this product during a diet to 30 g, and for overweight persons - to 10 g.
- Keep in mind that high stomach acidity, erosive damage to the mucous membrane, pancreatitis and too high a blood clotting rate make eating walnuts impossible.
Almonds for weight loss
According to experts, if any nuts on a diet can help you deal with excess weight, it’s almonds. He is a leader in this matter, although this cannot be said in terms of calorie content. What makes almonds popular for weight loss are fatty acids, the content of which is off the charts, protein and fiber. It suppresses the feeling of hunger better than other nuts, creating an illusory feeling of a full stomach, even if you eat only 8-10 kernels. A number of microelements (especially magnesium and copper) from the chemical composition of almonds dampen the desire to eat sweets, which is why it is very much appreciated during diets.
Nutmeg for weight loss
This is the only representative of this category of products that enters food as... a spice. It is not chewed like almonds or cashews, but when ground it is added to food. The chemical composition of nutmeg fruits is no less rich than that of its other “brothers,” but nutritionists value it much more highly. Nutmeg is useful for weight loss due to its ability to increase cellular temperature, which entails the burning of fat deposits. Like other spices, it:
- accelerates metabolic processes;
- improves the functions of the digestive tract;
- suppresses hunger;
- reduces sugar levels.
If we talk about which nuts are the healthiest for weight loss, nutmeg will be in the forefront. Try adding a couple of grams of it (ground) to any drink (it will perfectly complement hot tea, especially in winter), salad, rice, or even mix with kefir or cottage cheese. This volume is enough to suppress hunger and help metabolism. Just don’t overdo it - it’s not advisable to actively eat nutmeg, especially if you have stomach diseases or excessive outflow of bile.
Hazelnuts for weight loss
Hazelnut or Lombard nut is hardly mentioned as a food that can be valuable for weight control or weight loss, but it is needed by the entire body. Your toxin-free liver, bone tissue, and blood vessels will thank you. There are so few carbohydrates here, and the risk of an insulin spike is so insignificant that hazelnuts are allowed for both diabetics and obese people. In terms of manganese, it surpasses other nuts. Eating hazelnuts when losing weight and not only needs to be dosed, because... it can cause headaches due to vasospasm.
Therapeutic effect of the product
The nut fruit has a beneficial effect on the cardiovascular system. Potassium and calcium, which are part of the fruit, improve the condition of blood vessels and smooth muscles of the heart, making them more elastic and healthy.
Hazelnuts are an excellent helper for anemia and other pathologies of the circulatory system. The nut is used for varicose veins, thrombophlebitis, trophic leg ulcers and capillary diseases.
Using the product you can cope with prostate diseases and increase the protective function of the immune system. Hazelnuts prevent rotting processes in the human body and accelerate the natural cleansing of the liver.
Remember: hazelnuts contain a huge amount of calories, so you should not eat too many fruits. Consider the daily dose of the product and contraindications to avoid health problems.
Experts point to another important property of hazelnuts. The nut contains paclitaxel, which is an anti-cancer substance.
Due to the content of vitamin E and protein, hazelnuts are an indispensable element of a sports diet. The combination of vitamin E and protein provokes rapid growth and development of muscle tissue.
There is a popular belief that the nut helps lactating women produce more milk, prevents gas formation, and dissolves stones in the internal ducts of the body.
Which ones should be included in the menu when losing weight?
You can’t eat nuts without moderation; this is fraught with a significant excess of the daily caloric intake and, accordingly, the deposition of fat reserves.
Nuts are valuable because they contain many healthy fats that are not found in fatty meat or dairy products. Fats differ from each other, so animal fats do more harm, vegetable and some animal fats do more good.
Walnuts
Most popular in Russia. You can eat walnuts when losing weight if there are no problems with the gastrointestinal tract, since this product is quite difficult for the body to absorb. They contain many minerals, including iodine, which is important for the proper functioning of the thyroid gland.
Expert opinion
Evgeniy Kislitsa
Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.
Iodine is necessary for the normal synthesis of hormones by the thyroid gland and the performance of their physiological functions - regulation of metabolic processes. With a low concentration of iodine, iron is not able to produce hormones in the required concentration, which causes the metabolism to slow down, which leads to the gain of excess fat mass. It is possible for the gland tissue to grow due to iodine deficiency, as a compensatory reaction. The volume of the thyroid gland increases and a goiter forms. Since the volume of the gland is increased, it produces an excessive amount of hormones, which negatively affects all types of metabolism (fat, protein, carbohydrate). Many organ systems are also affected. Primarily cardiovascular.
Almond
Eating almonds during a diet is allowed, but also in limited quantities. More than a couple of dozen pieces is not recommended. It has a beneficial effect on the kidneys and also helps with asthma. Another plus is a large amount of the right fats.
To determine how many almonds per day are allowed when losing weight, you need to evaluate the composition and ratio of nutrients. On average, you can eat a couple of dozen pieces a day. Almonds in the evening are not recommended at all, so as not to burden the gastrointestinal tract and not to consume extra calories before bed. Eating nuts before bed will not only strain the gastrointestinal tract, but will also lead to stimulation of the nervous system and sleep disorders, for the same reason insomnia and nightmares are possible.
Cedar
Cedar fruits are allowed and even recommended for weight loss. The bottom line is that, in addition to containing a large amount of healthy fats, they significantly reduce appetite, which is a common problem for those losing weight. Just a tablespoon will help reduce the constant desire to eat something harmful.
Hazel
Hazel is allowed in very limited quantities, about ten pieces per day. It has a positive effect on the heart, as well as the stomach, if the quantity recommendations are followed.
Hazelnut
The main benefit is its effect on the nervous system and heart. It is high in magnesium, as well as healthy fats and protein. You need to consume the same, about ten pieces per day.
Peanut
Peanuts are rich in protein as well as healthy fats. They help with depression as well as headaches. Fried food loses some of its positive properties, which indicates the need to eat it raw. Also, when preparing fried peanuts, some of the healthy fats evaporate from them, and carcinogenic substances are formed in the burnt nuts.
Cashew
At its core, it is not exactly a nut, but a seed around which there is an edible fruit. It grows mainly in Brazil, but is difficult to transport, so on Russian shelves you can only find a seed.
Cashews are useful for strengthening the immune system, fighting viruses and bacteria. It has a healthy composition, but is also high in calories.
Interesting! Cashews are not only rich in proteins (18.5 g per 100 g of product), but also contain a significant amount of B vitamins and vitamin E. Cashews are also rich in potassium, calcium, silicon, magnesium, sulfur, and phosphorus.
Pistachios
Their benefits are roughly similar to those of peanuts. We sell mostly salted ones, which is not good for those losing weight. Excess salt will only increase the load on the kidneys and heart, which on a diet, when the body is already exposed to stress, on the contrary, needs to be combated. More than thirty grams of pistachios per day can cause nausea, while a small amount will help fight it.
You may also be interested in: Is it possible to eat salt on a diet?
Cosmetic effect of the product
Hazelnut oil is extracted from hazelnuts. The product remains fresh for a long time, does not dry out and is highly valued not only in medicine and cooking, but also in the cosmetics industry. The oil is added to various body, face, hand and hair care products. The oil can be used either alone or in combination with other plant extracts.
Walnut oil has the greatest effect on hair. You can rub a few drops of oil into the scalp to get strong, shiny and soft hair.
How much can you consume per day
The amount in the daily diet is severely limited. An average serving will be 30 grams, which is approximately:
- a couple dozen peanuts;
- a dozen Brazilian;
- two dozen walnuts;
- three or four chestnuts;
- a couple of tablespoons of cedar;
- fifty pistachios;
- a couple dozen hazelnuts;
- a couple of dozen almonds.
Nuts are not dietary products, which is why there is such a restriction. The vitamins, minerals and other substances contained in thirty grams will be enough to satisfy human needs.
The limits presented do not mean that you can eat thirty grams of each type of nut. It is best to limit yourself to one, maximum two servings per day, and leave the desire to try a new type for the next day.
Use in cooking
Hazelnuts have significant culinary potential. Its use can easily transform any dish into a delicacy, and the product itself can be combined with almost all existing food.
Hazelnuts stand out among other varieties of nuts. The product has a delicate taste with a barely noticeable sweet note. The texture of the kernel is quite soft, which allows cooks to choose any method of heat treatment.
Please note: the soft texture of the nut can be easily damaged if stored incorrectly or handled carelessly. Buy hazelnuts in shell, carefully checking the integrity of each nut. The product can be stored for no more than 6 months in shell and no more than 3 months in peeled form.
What can you do with hazelnuts:
- fry. The maximum permissible temperature for frying is 75ºС. Hazelnuts should be roasted for no more than 20 minutes to preserve their beneficial properties and high nutritional value;
- pickle;
- sugar;
- combine with sweet (cherry jam) or salty (provencal herb mixture) filling/spice to make an original snack;
- grind into flour or nut butter;
- grind into nut butter;
- prepare halva from nut cake. The cake remains after the product is ground into oil, flour or paste. Hazelnuts are a healthy waste-free product.
Don't limit yourself to just baking and eating raw or roasted kernels. Walnut is an excellent ingredient for vegetable salads, meat and fish dishes, and goes well with soft, salty and hard cheeses. Follow the general KBZHU and try to be sure to add more vegetables or fruits to the dish. With the help of the fiber contained in these products, the body will digest “heavy” foods faster and easier.
When is the best time to eat nuts?
If it is advisable to eat this tasty product separately from the rest or not combine it with heavy foods (vegetables instead of meat, no bread, etc.), doctors do not argue among themselves, then when is it better to eat nuts - in the morning or in the evening, from Each of them can obtain diametrically opposed information. It is recommended to leave high-calorie foods for the first half of the day, but at the same time it is better to drive away acute hunger before bed with a couple of nuts rather than candy.
A few tips for safe weight loss:
- Mix nuts with oatmeal during breakfast and you will forget about hunger for 3-4 hours.
- Try replacing your afternoon snack with a handful of almonds - you'll eat less for dinner.
- A few nuts in a green salad without dressing in the evening - not high in calories, but satisfying.
- You should not eat any nuts at night, even the low-calorie ones.
Recipes with added nuts
Culinary life hack: to peel the hazelnuts, you need to put them in the oven for 5 minutes, then roll them in your hands for a few seconds. The skin peels off easily, the fruit gives off a rich smell and acquires a sweet taste.
Italian cookies without flour
We will need:
- hazelnuts – 350 g;
- brown sugar to taste;
- salt – ½ teaspoon;
- egg white – 4 pcs;
- vanilla extract – 1 teaspoon.
Preparation
Grind the nuts into flour using a food processor and place in a large bowl. Beat the whites, add salt and bring the mixture to a strong foam. Gradually add the whites into the nut mixture. Proteins must be introduced slowly so that the mass can “set” correctly. Add vanilla extract and sugar to taste to the resulting mixture. Form the cookies yourself or use special molds. Preheat the oven to 160ºC. Prepare a baking sheet, line it with baking parchment and place the shaped cookies a few centimeters apart. Bake for 30 minutes, after cooking it is recommended to cool for 5-10 minutes.
Hot salad of new potatoes, tuna and nuts
We will need:
- potatoes – 500 g;
- hazelnuts – 150-200 g;
- canned tuna in its own juice – 1 can;
- cherry – 6 pcs;
- spinach – 100 g;
- olive oil – 2 tablespoons;
- favorite spices to taste.
Preparation
The preparation process for each ingredient is as simple and straightforward as possible. Mix the finished products in random order, pour in a little olive oil, add your favorite spices and enjoy the taste. It is recommended to serve the salad immediately, while the potatoes are still warm. It is this combination of ingredients that gives a unique taste, aroma and benefits to the body.
Calorie content of nuts
The overall energy value for this category of products ranges from 560-690 kcal, but every single calorie in nuts is healthy. Vegetable fats therefore do not settle on the vascular walls. Protein is easily digestible. There are few carbohydrates, so they do not turn into fat reserves. However, obese people need to decide what nuts can be eaten on a diet when the daily calorie content of the menu is seriously limited. Tables indicating the energy value and BJU of each of the nuts available in Russia come to the rescue.
The most high-calorie nuts
This category includes those varieties of this product whose energy value exceeded the limit of 650 kcal per 100. Experts advise consuming elements of this group less often or in very small quantities. It is noteworthy that the most high-calorie nuts also have a high proportion of fat. The picture looks like this:
| Name | Calorie content | Fats | Squirrels | Carbohydrates |
| Pecan | 691 kcal | 71.97 g | 9.17 g | 4.26 g |
| Cedar | 674 kcal | 60 g | 23.7 g | 20.5 g |
| Brazilian | 656 kcal | 66.4 g | 14.3 g | 4.8 g |
| Gretsky | 654 kcal | 60.8 g | 16.2 g | 11.1 g |
| Hazelnut | 651 kcal | 61.5 g | 15 g | 9.4 g |
Lowest calorie nuts
If you have been trying to figure out how to properly include this group of foods in your menu and what nuts you can eat while losing weight, the elements of this table are what you need. Their energy value is below 610 kcal per 100 g serving, and, according to nutritionists, they are as safe as possible for the figure. The list of the lowest calorie nuts looks like this:
| Name | Calorie content | Fats | Squirrels | Carbohydrates |
| Almond | 609 kcal | 53.7 g | 18.6 g | 13 g |
| Cashew | 600 kcal | 48.5 g | 18.5 g | 22.5 g |
| Pistachios | 556 kcal | 50 g | 20 g | 7 g |
| Peanut | 551 kcal | 45.2 g | 26.3 g | 9.9 g |
Contraindications
Nuts are called a “heavy” product due to their composition and calorie content. The daily dose of hazelnuts should not exceed 50 grams. What are the risks of overeating? Hazelnuts, or more precisely, the substances included in the composition, provoke brain spasms. A person feels a sharp pain in the head and tingling in the temple area. It’s not just the brain that will suffer from exposure to excessive amounts of enzymes. Hazelnuts will cause strain on the intestines and stomach. A person will experience both a feeling of hunger and a feeling of oversaturation at the same time. The stomach will “pull”, hurt and cause significant discomfort, nausea and vomiting are possible.
Groups of patients for whom hazelnuts are contraindicated:
- diabetics;
- patients suffering from obesity;
- children under 5 years of age (due to an undeveloped digestive system and the inability to completely digest and absorb the product);
- patients with allergic diathesis;
- people suffering from chronic liver diseases;
- patients with individual intolerance to the product or substances included in the composition.
Important: It is forbidden to eat peeled fruits or nuts that have expired. Peeled hazelnuts are deprived of their beneficial properties and nutritional value. Fruits that have been in the peel for 6 months and not eaten also lose their properties and benefits.
