Hazelnuts are a delicious and nutritious snack that can be enjoyed in a variety of ways. But if you’re following a low-carb or ketogenic diet, you may be wondering how many carbs are in hazelnuts.
The answer is not as straightforward as you might think. While hazelnuts are relatively low in carbs, the amount can vary depending on the serving size and preparation method.
In this article, we’ll take a closer look at the carb content of hazelnuts and explore some of the health benefits they offer.
So grab a handful of nuts and let’s get started!
How Many Carbs In Hazelnuts
A standard serving of hazelnuts is one ounce or about 21 nuts. According to USDA data, one serving provides about 178 calories and just under 5 grams of carbohydrate. Most of the carbs in hazelnuts come from fiber, with a lesser amount coming from naturally occurring sugars and a very small amount coming from starch.
In fact, a single serving of hazelnuts has an estimated glycemic load of 0. This means that they have little to no effect on blood sugar levels, making them a great snack option for those following a low-carb or ketogenic diet.
However, it’s important to note that hazelnuts are relatively high in fat, with up to 80% of their calories coming from fat. While most of the fats in hazelnuts are unsaturated and can be good for you in moderation, it’s still important to be mindful of portion sizes.
To stay in ketosis, it’s recommended to limit your net carb consumption to 20-30 grams per day. Hazelnuts contain 8.2 grams of net carbs per 100-gram serving, so it’s important to limit your serving size accordingly.
The Nutritional Value Of Hazelnuts
Hazelnuts are a great source of nutrients and healthy fats. One ounce or about 20 whole kernels of hazelnuts contains 176 calories, 17 grams of total fat, 4.2 grams of protein, and 4.7 grams of carbohydrates. However, most of the carbs in hazelnuts come from fiber, with only a small amount coming from naturally occurring sugars and starch.
In addition to these macronutrients, hazelnuts are also loaded with vitamins and minerals. A one-ounce serving provides 21% of the Recommended Daily Intake (RDI) for vitamin E, 12% of the RDI for thiamin, 12% of the RDI for magnesium, 24% of the RDI for copper, and a whopping 87% of the RDI for manganese. Hazelnuts are also a good source of vitamin B6, folate, phosphorus, potassium, and zinc.
Furthermore, hazelnuts are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid. A one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the Daily Value (DV).
It’s important to note that hazelnuts contain phytic acid, which can impair the absorption of some minerals like iron and zinc from the nuts. However, this can be minimized by soaking or roasting the nuts before consumption.
Hazelnuts And Carbohydrates: A Closer Look
When it comes to carbohydrates, hazelnuts are a great option for those looking to manage their carb intake. One cup of chopped hazelnuts contains 19.2 grams of total carbs and 8.1 grams of net carbs, which is the total carbs minus the fiber.
The majority of the carbs in hazelnuts come from fiber, which is a type of carbohydrate that is not broken down by the body and does not raise blood sugar levels. In fact, fiber can actually help regulate blood sugar levels and promote feelings of fullness.
Hazelnuts also contain a small amount of naturally occurring sugars and starch, which are broken down by the body and can raise blood sugar levels. However, the amount of these types of carbs in hazelnuts is relatively low, making them a great snack option for those following a low-carb or ketogenic diet.
It’s important to note that while hazelnuts are low in carbs, they are relatively high in fat, with up to 80% of their calories coming from fat. While most of the fats in hazelnuts are unsaturated and can be good for you in moderation, it’s still important to be mindful of portion sizes.
To incorporate hazelnuts into your low-carb or ketogenic diet, it’s recommended to limit your serving size and track your net carb intake. One ounce or about 21 nuts is a standard serving size and contains just under 5 grams of net carbs. By incorporating hazelnuts into your diet in moderation, you can enjoy their delicious flavor and nutritional benefits without compromising your carb intake.
How Many Carbs In Raw Vs. Roasted Hazelnuts
When it comes to raw vs. roasted hazelnuts, the difference in carb content is minimal. According to studies, raw and dry-roasted hazelnuts have very similar amounts of fat, carbs, and protein. One ounce (28 grams) of raw hazelnuts contains about 4.7 grams of carbs, while the same amount of dry-roasted hazelnuts contains about 4.6 grams of carbs.
However, it’s important to note that different methods of roasting can affect the carb content in nuts. For example, oil-roasting may add extra carbs from added oils or seasonings. It’s always best to check the label or nutrition information before consuming roasted nuts to ensure you’re aware of any added ingredients.
Hazelnuts And Blood Sugar Control
Hazelnuts are a great snack option for those looking to control their blood sugar levels. The fiber content in hazelnuts helps slow down the absorption of glucose into the bloodstream, preventing a spike in blood sugar levels. Additionally, hazelnuts contain healthy fats and protein, which also help regulate blood sugar levels.
Studies have shown that incorporating nuts like hazelnuts into your diet can improve glycemic control in people with type 2 diabetes. In one study, participants who consumed 60 grams of hazelnuts per day for 12 weeks saw a significant decrease in their HbA1c levels, which is a marker of long-term blood sugar control.
Furthermore, hazelnuts contain magnesium, which is an important mineral for regulating blood sugar levels. Magnesium helps your body use insulin efficiently, which can lower your risk of developing insulin resistance and type 2 diabetes.
Other Health Benefits Of Hazelnuts
Hazelnuts offer a wide range of health benefits beyond their low carb content. They are a rich source of vitamins and minerals, including vitamin E, thiamin, magnesium, copper, and manganese. Additionally, they contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.
Hazelnuts are also packed with mono- and polyunsaturated fats, which can be good for your heart health. These healthy fats can help lower LDL cholesterol levels and reduce the risk of developing cardiovascular disease. Hazelnuts also contain omega-3 fatty acids, which have been shown to have numerous heart-healthy benefits.
Furthermore, hazelnuts are a great source of antioxidants that protect the body from oxidative stress. They contain high amounts of phenolic compounds that help reduce cholesterol and inflammation, both of which can contribute to heart disease.
Studies have also suggested that hazelnuts may help reduce the risk of cancer. Hazelnuts contain manganese superoxide dismutase, an antioxidant enzyme that helps decrease oxidative stress and may help reduce the risk of developing cancer. Additionally, hazelnuts are a key source of proanthocyanidins, chemical compounds thought to help reduce the risk of cancer.
Incorporating hazelnuts into your diet can also provide a quick source of energy and an easy source of plant-based protein. They have a rich flavor that pairs well with other bold flavors like chocolate and can be used in a variety of recipes.
Incorporating Hazelnuts Into Your Low-Carb Diet
If you’re following a low-carb or ketogenic diet, hazelnuts can be a great addition to your meal plan. They are naturally low in carbohydrates, with just 2 grams of net carbs per ounce. Here are some ways to incorporate hazelnuts into your low-carb diet:
1. Snack on them: Keep a small bag of roasted hazelnuts handy for when you need a quick and satisfying snack. A one-ounce serving of hazelnuts contains just 178 calories and can help keep you feeling full between meals.
2. Add them to salads: Hazelnuts can add crunch and flavor to your favorite salads. Try tossing them with spinach, goat cheese, and a balsamic vinaigrette for a delicious and low-carb lunch.
3. Use them as a topping: Crushed hazelnuts can be used as a topping for everything from oatmeal to yogurt to roasted vegetables.
4. Make your own Nutella: While store-bought Nutella is loaded with sugar, you can make your own low-carb version using hazelnuts, cocoa powder, and a sugar substitute like stevia.
5. Bake with them: Hazelnut flour can be used in place of regular flour in many low-carb baking recipes. Try making hazelnut-crusted chicken or hazelnut muffins for a tasty and nutritious treat.
Overall, hazelnuts are a versatile and nutritious food that can be easily incorporated into a low-carb or ketogenic diet. Just remember to watch your portion sizes and enjoy them in moderation.
