Hazelnuts are a delicious and nutritious snack that can be enjoyed in a variety of ways. But how much fat do they actually contain?
Are they a healthy choice or should we be cautious about consuming them?
In this article, we’ll take a closer look at the fat content of hazelnuts and explore their many health benefits.
So grab a handful of these tasty nuts and let’s dive in!
How Much Fat In Hazelnuts
Hazelnuts are a great source of healthy fats, which are essential for maintaining good health. One ounce (28 grams) of hazelnuts contains 17 grams of fat, with most of it being monounsaturated fat. Monounsaturated fats are considered to be healthy forms of fat and can help reduce the risk of heart disease.
In addition to monounsaturated fats, hazelnuts also contain 2.2 grams of polyunsaturated fat. Polyunsaturated fats are also considered to be healthy forms of fat and can help lower cholesterol levels.
However, it’s important to note that hazelnuts do contain a small amount (1.3 grams) of less healthy saturated fat. Saturated fats can increase cholesterol levels and increase the risk of heart disease if consumed in excess.
The Nutritional Value Of Hazelnuts
Hazelnuts are not only a great source of healthy fats, but also provide a variety of important vitamins and minerals. One ounce of hazelnuts contains 21% of the recommended daily intake (RDI) of vitamin E, which is an antioxidant that helps protect cells from damage. Hazelnuts are also a good source of thiamin (12% of the RDI), magnesium (12% of the RDI), copper (24% of the RDI), and manganese (87% of the RDI).
Furthermore, hazelnuts are a rich source of dietary fiber, providing 2.7 grams per one-ounce serving, which accounts for about 11% of the daily value. Fiber is important for maintaining digestive health and can help reduce the risk of chronic diseases such as diabetes and heart disease.
Although hazelnuts contain phytic acid, which can impair the absorption of some minerals like iron and zinc, they still offer many essential nutrients that can benefit overall health. Incorporating hazelnuts into a balanced diet can provide a variety of important vitamins and minerals while also offering a delicious and satisfying snack option.
Understanding The Different Types Of Fat
When it comes to fat in hazelnuts, it’s important to understand the different types of fat and their effects on our health. Monounsaturated and polyunsaturated fats are considered to be healthy forms of fat, while saturated fats are less healthy.
Monounsaturated fats are found in high amounts in hazelnuts and can help reduce the risk of heart disease. They can also help improve insulin sensitivity and blood sugar control. Polyunsaturated fats, also found in hazelnuts, can help lower cholesterol levels and reduce inflammation in the body.
On the other hand, saturated fats can increase cholesterol levels and increase the risk of heart disease if consumed in excess. It’s important to limit our intake of saturated fats and choose healthier sources of fat like monounsaturated and polyunsaturated fats.
The Health Benefits Of Hazelnuts
Hazelnuts offer a variety of health benefits that make them a great addition to any diet. Here are some of the many ways you might benefit from adding hazelnuts into your healthy eating routine:
1. Improve Heart Health: Hazelnuts are a source of omega-3 fatty acids, which have been shown to reduce the risk of developing cardiovascular disease. In addition to their omega-3 content, hazelnuts are also packed with antioxidants that protect the body from oxidative stress that can contribute to hypertension. They contain high amounts of phenolic compounds, which help your heart stay healthy by reducing cholesterol and inflammation.
2. Reduce Cancer Risk: Hazelnuts contain vitamin E, which helps protect cells against the types of cellular damage that can lead to cancer. Additionally, they are a key source of proanthocyanidins, chemical compounds thought to help reduce the risk of cancer. In test tube and animal studies, they prevented and treated certain types of cancer. While further studies are needed to see if the same results hold true for humans, the initial findings are promising.
3. Provide a Cholesterol-Free Energy Source: Hazelnuts are packed with healthy fats, including omega-3s, which can be good for your heart. They contain no cholesterol and offer a quick source of energy and an easy source of plant-based protein.
4. Rich in Nutrients: Hazelnuts have a great nutrient profile and are loaded with vitamins and minerals like vitamin E, manganese, copper, thiamin, magnesium, potassium, and zinc. They also provide a good amount of dietary fiber, which can help keep you feeling full and satisfied.
5. Versatile in Cooking: Hazelnuts have a rich flavor that is still notable in recipes with other bold flavors such as chocolate. They pair particularly well with figs, plums, bananas, and caramel. Incorporating hazelnuts into your cooking and baking is a great way to benefit from their many health benefits while enjoying delicious meals and snacks.
Incorporating Hazelnuts Into A Healthy Diet
Incorporating hazelnuts into a healthy diet is easy and can provide numerous health benefits. One of the simplest ways to add hazelnuts to your diet is by snacking on them. A one-ounce serving of hazelnuts (about 15-20 nuts) makes for a satisfying and nutritious snack that can help keep you full between meals.
Another way to incorporate hazelnuts into your diet is by adding them to your meals. Hazelnuts can be used in a variety of dishes, from salads to baked goods. They can be chopped and sprinkled on top of yogurt or oatmeal for added crunch and flavor. Hazelnut butter can also be used as a spread on toast or as a dip for fruits and vegetables.
When incorporating hazelnuts into your diet, it’s important to keep in mind their high calorie content. One ounce of hazelnuts contains 176 calories, so it’s best to consume them in moderation and as part of a balanced diet.
In addition to being a good source of healthy fats, hazelnuts also provide a range of other nutrients, including fiber, vitamin E, magnesium, and copper. They have been shown to improve heart health by reducing cholesterol levels and improving artery health.
Hazelnuts And Weight Management
Despite being high in fat, hazelnuts can still be a great addition to a weight management plan. One ounce (28 grams) of hazelnuts contains 176 calories, making it a calorie-dense food. However, they are also loaded with nutrients and healthy fats that can help keep you feeling full and satisfied for longer periods of time.
Hazelnuts are also a good source of dietary fiber, with one ounce providing 2.7 grams. Fiber is important for maintaining digestive health and can also help control appetite by slowing down the digestion process.
It’s important to be mindful of portion sizes when incorporating hazelnuts into your diet for weight management. A small handful of hazelnuts can provide all the benefits without adding too many extra calories to your daily intake.
Additionally, it’s important to avoid consuming hazelnuts that are coated in unhealthy dips or seasonings, as this can cancel out the health benefits and add unnecessary calories.
In comparison to almonds, hazelnuts have a similar nutrient profile and are also a great option for weight management. Both nuts contain healthy fats and fiber, which can help control appetite and promote feelings of fullness. Ultimately, choosing between the two will come down to personal preference and taste.
