They have been consumed since ancient times and have strong roots in the Mediterranean diet. Cristina Vaqué, dietitian-nutritionist and member of the Spanish Academy of Nutrition and Dietetics, reveals their value and how to introduce them into our daily menu.
What are hazelnuts?
In the dictionary of the Royal Spanish Academy (RAE) it is defined as the “Fruit of the hazelnut (Corylus avellana). It is almost spherical, about two centimeters in diameter, with a hard, thin, cinnamon-colored rind, inside which, and covered with a reddish film, there is white, oily meat with a pleasant taste.
Cristina Vaqué highlights both “the flavor and the high nutritional value” of this fruit, which is deeply rooted in the agricultural culture of countries such as Spain, Italy and Türkiye. “In Catalonia, for example, the hazelnut is an emblematic product with a designation of origin (DOP Avellana de Reus) and is part of traditional recipes,” he points out.
Nutritional value of hazelnuts
Hazelnuts are characterized by a “high fat content, among which monounsaturated fatty acids stand out (around 48% of their weight), similar to those present in olive oil,” details the expert.
In addition, they provide approximately 13 g of protein per 100 g, “with an adequate proportion of essential amino acids, which makes them a good source of vegetable proteins,” says the expert. Its carbohydrate content “is moderate (between 7 and 8 g/100 g), and provides about 8 g of fiber, which promotes satiety and digestive health,” he points out.
As for micronutrients, hazelnuts are rich in vitamin E, and also contain relevant amounts of B vitamins “such as folates, thiamine, riboflavin, pyridoxine and niacin, as well as minerals: iron, magnesium, calcium, phosphorus, potassium, zinc and manganese.”
Cristina Vaqué summarizes the nutritional composition of hazelnuts in the following table using the reference of 100 grams
- Fat: 62 g (4.7 g saturated, 48.07 g monounsaturated, 6.46 g polyunsaturated.)
Photo: Freepik.
Do they gain weight or is it a myth? What is the recommended daily amount?
“The myth that nuts ‘make you fat’ has been widely disproved by scientific evidence,” says Vaqué. And he explains that, despite their high caloric density, hazelnuts have a significant satiating effect, «thanks to their combination of healthy fats, proteins and fiber, which contributes to a high satiating effect. Foods with a high satiating capacity can help regulate appetite and maintain an appropriate body weight.»
What’s more, he assures that various clinical studies have shown that regular consumption of nuts, including hazelnuts, is not only not associated with weight gain, but can even lead to «better body composition and a lower risk of obesity or overweight, as long as they are integrated into a healthy, energy-controlled diet.»
The dietician-nutritionist places the recommended daily clean amount “between 20 and 30 grams”, the equivalent of about 15-20 hazelnuts. “This portion allows you to take advantage of its nutritional and cardioprotective benefits without ingesting excess calories,” he says.
Main health benefits
Various scientific studies support it: the Mediterranean diet supplemented with nuts is associated with a significant reduction in cardiovascular risk, including myocardial infarction, stroke and cardiovascular death. «This protective effect is attributed to the dietary pattern itself, but nuts contribute as cardioprotective foods due to their high content of monounsaturated fatty acids, which reduce cholesterol levels when they replace saturated fats, and vitamin E and manganese, which protect cells from oxidative damage.»
But, in addition, the antioxidants present in nuts, such as tocopherols and polyphenols, contribute to modulating markers of oxidative stress and inflammation, reinforcing their role as a cardioprotective food. “These bioactive components can help prevent endothelial damage and maintain vascular function, which is especially relevant in populations with high cardiovascular risk,” explains Vaqué.
The nutritionist dietitian also highlights a reduction in the incidence of type 2 diabetes when following a Mediterranean diet supplemented with nuts. “This suggests that this dietary pattern can promote insulin sensitivity, improve glycemic control and contribute to the prevention of metabolic disorders, without increasing the risk of weight gain, when integrated into a balanced dietary pattern”
Consumption recommendations
“Hazelnuts are suitable at all stages of life,” says Cristina Vaqué, who explains in detail:
- Childhood and adolescence: due to its nutritional density and content of essential minerals and vitamins.
- Stages of study or intense work: they benefit concentration and cognitive performance, due to its iron gate it contributes to normal cognitive function.
- Pregnancy and breastfeeding: for its contribution of folates that contribute to the growth of maternal tissues during pregnancy.
- Menopause: hazelnuts are cardioprotective foods due to their potassium content that contributes to maintaining blood pressure at normal levels. During menopause the cardiovascular risk is greater. They help maintain cardiovascular and bone health.
- Old age: they contribute to bone health due to their contribution of calcium, magnesium, manganese and phosphorus that contribute to the maintenance of bones in normal conditions. In addition, its protein content helps preserve muscle mass, supporting healthy aging.
- Athletes: They are good for the health of athletes due to their contribution of magnesium and potassium, which contributes to the normal function of muscles, and due to their content of manganese, magnesium, pyridoxine or phosphorus, which contribute to normal energy metabolism.
Photo: Liam Ayres on Unsplash.
How to include them in the diet?
Hazelnuts are very versatile so they can be easily incorporated into our daily diet. They can be consumed raw or toasted, “always without salt or added sugar, or fried,” warns the nutritionist, so as not to alter their nutritional benefits. They are also an excellent option to enrich vegetable creams or as a complement to yogurts, smoothies, salads, whole grains, fish, stews and even sauces. “These strategies contribute to increasing the nutritional quality of meals since they help us meet the recommended intake of nuts,” he explains.
And what is the best time of day to consume them? The expert states that “hazelnuts, like any other nut, are especially suitable mid-morning or as a snack.” Although they also recommend them for breakfast, «accompanying oat flakes, yogurt or fruit, or fruit salads, where they provide texture, flavor and a valuable nutritional complement.»
Pairings and culinary ideas
As we have already noted, hazelnuts combine excellently with fresh fruits (banana, apple, pear, red fruits or figs), and fermented dairy products such as yogurt or kefir. They also harmonize with soft cheeses (ricotta, mata or cottage cheese) and with roasted vegetables (pumpkin, sweet potato, eggplant or cauliflower), providing a pleasant contrast of texture and flavor.
Another alternative that Cristina Vaqué proposes is to prepare a homemade hazelnut snack with dehydrated fruits and oat flakes, or make a homemade hazelnut cream (don’t miss our recipe for homemade hazelnut cream https://www.academianutricionydietetica.org/que-comer/crema-avellanas-saludable-casera/), which can be used to spread on whole wheat bread or added to smoothies and energy breakfasts.
In savory cuisine, hazelnuts can be incorporated into warm salads, whole wheat pasta, couscous or rice with vegetables, as well as in vegetable creams (for example, pumpkin or carrot) to provide natural creaminess without the need to add cream or butter. They are also an excellent base for preparing hazelnut pesto-type sauces, combined with fresh herbs, garlic, extra virgin olive oil and a touch of lemon.
Romesco sauce is one of the most representative preparations of Catalan cuisine and an outstanding example of the culinary use of hazelnut. «It is made from toasted hazelnuts and almonds, mixed with tomatoes and roasted garlic, ñoras (a type of dried red pepper), bread, vinegar and extra virgin olive oil, until obtaining a thick and aromatic texture. This sauce is usually used to accompany “calçots” (a type of grilled onion typical of the “calçotada”, a gastronomic festival in the winter of Tarragona)”, explains the nutritionist dietitian. which, in addition, says that hazelnut is also part of “xató” (the escarole salad with salted cod characteristic of Penedès and Garraf). “Its presence in both preparations reflects the integration of hazelnut in traditional preparations that combine products from the sea, the garden and the dry Mediterranean,” he says.
Contraindications and precautions
Hazelnuts are safe for the majority of the population, but there are some important precautions to keep in mind. The main contraindication is allergy to nuts, one of the most common food allergies, which can cause serious reactions, including anaphylaxis. “In these cases, it is recommended to completely eliminate hazelnuts and other nuts, as well as pay attention to possible cross-contamination in processed foods,” he warns.
In young children, consumption of whole hazelnuts presents a risk of choking. “They can obstruct the airway in children under 4 to 5 years of age, so it is recommended to offer them crushed, in cream form or mixed with other foods, following the established complementary feeding protocols,” Vaqué proposes.
In people with digestive disorders, such as irritable bowel syndrome or diets low in fermentable carbohydrates, “the fiber and fat content of hazelnuts can cause bloating or pain,” he says. It is also advisable to moderate its consumption in inflammatory bowel disease with stenosis or pancreatitis, «due to its high lipid density.»
In addition, the dietitian-nutritionist recommends paying attention to processed versions or those with sugar or salt coatings, «as they can increase the content of sodium, added sugars and unhealthy fats, altering their nutritional profile and caloric content.»
The ALDI Council
Hazelnuts are rich in vitamin E and heart-healthy fats. Eat them plain or toasted, and avoid fried versions or versions with added sugar or salt.
Cristina Vaqué Crusellas. Dietitian-nutritionist, Professor at the Faculty of Health and Well-being Sciences of the University of Vic-Universitat Central de Catalunya. Doctor in Nutrition and Master in Health Promotion. He is part of the Research Group on Methodology, Methods, Models and Results of Health and Social Sciences (M3O). His research areas are the design and evaluation of food education and health promotion programs, as well as studies on nutrition and well-being. He has several published scientific articles and several works presented at conferences.
