Hazelnuts are a delicious and nutritious snack that many of us enjoy. They are packed with healthy fats, fiber, and protein, making them a great addition to any diet.
However, as with any food, it’s important to be mindful of how much you’re consuming. Eating too many hazelnuts can have some unpleasant side effects on your digestive system, and even lead to weight gain.
In this article, we’ll explore what happens when you eat too many hazelnuts and how to enjoy them in moderation for optimal health.
So grab a handful of hazelnuts and let’s dive in!
What Happens If You Eat Too Many Hazelnuts
If you’ve ever eaten too many hazelnuts, you may have experienced some digestive discomfort. Hazelnuts, like other nuts, contain compounds like phytates and tannins that can make them difficult to digest. This can lead to bloating, gas, and even diarrhea.
Additionally, hazelnuts are high in fat, which can also contribute to digestive issues if consumed in excess. Eating too much fat in a short period of time can lead to diarrhea, according to some experts.
But the negative effects of eating too many hazelnuts don’t stop there. Hazelnuts are also high in calories, with just one ounce containing around 176 calories. This means that if you eat them regularly and in large quantities, you may be consuming more calories than your body needs, which can lead to weight gain.
The Nutritional Benefits Of Hazelnuts
Despite the potential negative effects of consuming too many hazelnuts, they are still a nutritious food that can provide a variety of health benefits when consumed in moderation. Hazelnuts are a good source of monounsaturated and polyunsaturated fats, which are healthy fats that can help reduce the risk of heart disease and lower cholesterol levels. They also contain high levels of vitamin E, which acts as an antioxidant and helps protect cells from damage caused by free radicals.
In addition to their fat and vitamin content, hazelnuts are also a good source of protein and fiber. Protein is important for building and repairing tissues in the body, while fiber helps promote healthy digestion and can help lower cholesterol levels. Hazelnuts also contain important minerals like magnesium, iron, and calcium, which are essential for maintaining strong bones and overall health.
Research has also suggested that hazelnuts may have additional health benefits. For example, they have been shown to improve heart health by reducing inflammation and oxidative stress in the body. They may also help reduce the risk of certain types of cancer due to their high antioxidant content.
How Many Hazelnuts Should You Eat In A Day?
So, how many hazelnuts should you be eating in a day? The recommended daily intake of hazelnuts for weight loss is around 1-2 ounces per day, which equates to about 15-40 nuts depending on their size. However, it’s important to weigh out your portions if you’re trying to track your calories accurately.
The Australian Dietary Guidelines recommend a daily serving of 30g of nuts, which is equivalent to a small handful or two tablespoons of pine nuts. This is because nuts are high in calories and consuming too many can lead to weight gain.
Hazelnuts are particularly high in two minerals: manganese and copper. One serving of hazelnuts supplies over 25% of the Daily Recommended Intake (DRI) for copper and more than 90% of the DRI for manganese. Copper is needed for iron absorption and manganese is necessary for bone formation. A one-ounce serving of raw hazelnuts contains 20% of your daily recommended value of the antioxidant vitamin E.
Consuming just 1.5 ounces of hazelnuts per day may help reduce the risk of cardiovascular disease, according to the FDA. Hazelnuts are also high in fiber, which supports heart health, and proanthocyanidins, which help reduce the risk of urinary tract infections and blood clotting.
However, it’s important to note that hazelnuts are high in calories and should be consumed in moderation. Eating too many hazelnuts can lead to digestive discomfort and weight gain. Stick to the recommended daily serving size of 1-2 ounces and enjoy them as a snack or as part of a meal for optimal health benefits.
Hazelnuts And Weight Gain
While hazelnuts are a nutritious snack option, eating too many can lead to weight gain. Hazelnuts are calorie-dense, with just one ounce containing around 176 calories. This means that if you consume them in large quantities, you may be consuming more calories than your body needs, which can lead to excess weight gain.
However, it’s important to note that hazelnuts can still be a part of a healthy diet when consumed in moderation. To avoid weight gain, it’s recommended to eat a small handful of hazelnuts (about 1 to 1 1/2 ounces) four times a week. It’s also important to watch your portion size and avoid consuming hazelnuts in excess.
If you’re trying to lose weight or maintain a healthy weight, it’s important to keep track of your overall calorie intake and make sure that hazelnuts (or any other food) are consumed in moderation as part of a balanced diet. Additionally, choosing unsalted hazelnuts can help reduce sodium intake, which can also contribute to weight gain and other health issues.
Tips For Enjoying Hazelnuts In Moderation
While hazelnuts offer a variety of health benefits, it’s important to enjoy them in moderation to avoid any negative side effects. Here are some tips for enjoying hazelnuts without overdoing it:
1. Portion Control: It’s easy to mindlessly snack on hazelnuts, but it’s important to be mindful of portion sizes. A small handful of hazelnuts (about 1 ounce) is a reasonable serving size.
2. Avoid Unhealthy Additions: Chocolate-covered or salted hazelnuts may be tempting, but they can add unnecessary calories and sodium. Stick to plain, raw or roasted hazelnuts for the healthiest option.
3. Incorporate Hazelnuts Into Your Meals: Instead of snacking on hazelnuts alone, try incorporating them into your meals. They pair well with chocolate, figs, plums, bananas, and caramel. You can also sprinkle them on top of salads or use them as a crust for fish or chicken.
4. Be Mindful of Your Overall Calorie Intake: While hazelnuts are a nutritious snack, they are high in calories. Make sure to factor in your overall calorie intake and adjust accordingly if you’re trying to lose weight.
By following these tips, you can enjoy the health benefits of hazelnuts without overdoing it and experiencing any negative side effects.
Conclusion: Hazelnuts In Moderation For Optimal Health
Despite the potential negative effects of consuming too many hazelnuts, they can still be a healthy addition to your diet when consumed in moderation. Hazelnuts are packed with beneficial nutrients like fiber, protein, and heart-healthy fats that can help lower cholesterol levels and reduce the risk of heart disease.
To reap the health benefits of hazelnuts without overdoing it, it’s important to consume them in moderation. The Food and Drug Administration recommends eating 1.5 ounces of nuts per day as part of a healthy diet, which is equivalent to about 20 to 24 hazelnuts.
In conclusion, hazelnuts can be a delicious and nutritious addition to your diet when consumed in moderation. However, eating too many hazelnuts can lead to digestive discomfort, weight gain, and other negative health effects. So, enjoy hazelnuts in moderation for optimal health benefits.
