Almost all people like hazelnuts, but those who decide to eat right are wary of this product. This is due to the fact that adherents of a healthy lifestyle are afraid to gain excess weight. After all, the fact that nuts are high in calories is known to many. Is this statement true, and how to eat this product so as not to get fat - you will learn about this from this article.
Chemical composition and calorie content
Hazelnuts are a high-calorie product - in 100 g contains 651 kcal. The indicated portion contains a fifth of the daily norm of proteins (15 g), and the fat content exceeds the total daily norm (61.5 g with the established limit of 56 g). It is worth noting that in 0.1 kg of hazel fruit there is a third of the daily volume of dietary fiber (5.9 g), and the amount of carbohydrates is only 9.4 g.
This nut is rich in vitamins - 100 g contains 1.5 times the daily allowance of vitamin H and almost 1.4 times that of vitamin E. Its role in providing the body with vitamins B9, B6, PP, B5, B1, K. is also important. B4, B2, C, A. are present in small quantities.
Hazelnuts will provide the body with silicon in an amount that is 1.6 times higher than the daily norm, and will also saturate organs and tissues with magnesium, phosphorus, potassium, sulfur, and calcium. And the content of chlorine and sodium is negligible.Did you know? In ancient times, people believed that hazel could indicate where the treasure was hidden.
These nuts are rich in trace elements:
- significantly exceed the norm of chromium, manganese, cobalt, copper;
- molybdenum, zinc, iron - in sufficient doses;
- there are selenium, fluorine, iodine, aluminum, strontium, boron, vanadium, titanium, nickel, rubidium, zirconium, lithium.
A wide range of essential and non-essential amino acids, Omega-6, Omega-9, linoleic acid, which are very important for the human body, are present.
Useful properties and contraindications
- The use of hazelnuts brings tangible benefits, namely:
- the normal condition of the skin and mucous membranes is guaranteed;
- toxins are excreted;
- normal functioning of the reproductive and muscular systems is ensured;
- depletion of the heart muscle, the destruction of red blood cells, the development of cardiovascular diseases are prevented;
- the activity of the nervous system is normalized;
- immunity is strengthened;
- metabolic processes in tissue cells improve;
- the work of the gastrointestinal tract, liver and adrenal cortex is normalized;
- blood coagulation is regulated;
- blood pressure, acid-base and water balance stabilize;
- the development of brittle bones, diabetes, anemia, and a decrease in the elasticity of connective tissues are prevented.
- Hazelnuts in the diet are contraindicated in those who:
- allergy;
- problems with the pancreas and liver;
- colitis;
- gastritis;
- overweight;
- impaired glucose uptake;
- problems with the vessels of the brain.
Hazelnut with weight loss
Those who want to lose weight are often interested in:
- Is it possible to recover from hazelnuts;
- is it permissible to use the product at night;
- how many kernels can be eaten per day.
Is it possible to recover from hazelnuts
Although hazel kernels contain a large amount of fat, the connection between its consumption and weight gain is not so clear. So, scientists from the Harvard School of Public Health Chandra L. Jackson and Frank B. Hu came to the following conclusions during their research:
- Proteins and dietary fiber, which are contained in the nuclei, contribute to a feeling of satiety, that is, it becomes easier to follow a diet.
- Unsaturated fatty acids in the composition of the fruits oxidize the fats accumulated in the body, which contributes to weight loss.
- Proteins, fiber and unsaturated fatty acids are digested by the body for a long time, which means they increase energy consumption at rest, causing the body to “passively” lose weight.
- Often people do not have the patience to chew nuts for a long time until they are completely chopped, that is, there is a real possibility that part of the fat will leave the body undigested.
- When eating hazelnuts, the body's craving for red meat and refined carbohydrates decreases. Thus, the nuts “do not let you get fat” due to the replacement of unhealthy foods in the diet.
- Women who constantly use hazel (all other things being equal) recover much more slowly than those who do not eat it.
M.A. came to the same conclusions in the research process. Martinez-Gonzalez, M. Bes-Rastrollo, S. Natoli, P. McCoy.
Important! Scientists argue that regular, proper use of hazelnuts (in accordance with the norm) is useful in terms of weight control and healthy eating.
Is it possible to eat hazelnuts at night
Due to the fact that hazel kernels contain a lot of dietary fiber, eating in the evening can save you from a feeling of hunger that keeps you awake, and a beneficial effect on the nervous system can occur as a result of a calm, full sleep. An ideal option would be a vegetable salad with the addition of 3-4 kernels. However, the general rule of proper nutrition should be observed - do not eat directly at night, but at least 2 hours before bedtime.
Hazelnut Daily Value
The amount of hazelnuts eaten per day should not exceed 50 g, and for those who monitor the weight - 28 g. This norm is sufficient to replenish the necessary supply of vitamins and minerals, while not getting better. For children, this amount can be reduced, since the reaction of a weaker organism can be unpredictable. It is allowed to give nuts in the form of a crushed additive to the dessert.
Cooking Application
Hazelnuts can not only be consumed in raw form, but also used in the preparation of various dishes.
Check out a few recipes for hazelnut diet treats:
- beetroot salad;
- walnut bread;
- warm pumpkin salad;
- oatmeal cookies for breakfast.
To prepare beetroot salad you will need:
- beets - 250 g;
- prunes - 6-7 pcs.;
- raisins - 2.5 tablespoons;
- dates - 3-4 pcs.;
- hazelnuts - 50 g;
- walnuts - 10 pcs.;
- salt to taste;
- honey - 1 tablespoon;
- lemon juice - 1.5 teaspoons.
How to cook:
- Peel boiled beets, grate on a coarse grater.
- Remove the seeds from the dates and prunes, chop finely.
- Cut the kernels of hazel and walnuts in a blender to a state of small pieces.
- Mix all the ingredients, salt, season with honey and lemon juice.
To make healthy homemade nut bread you need:
- 1 grade wheat flour - 200 g;
- whole grain wheat flour - 200 g;
- rye flour - 100 g;
- salt - 2 teaspoons;
- fresh yeast - 12 g;
- honey - 1 tbsp. l .;
- serum - 0.5 cups;
- water - 250 ml;
- raisins - 50 g;
- dried apricots - 2-3 pcs.;
- hazelnuts - 50 g;
- some vegetable oil.
Important! So that the dried fruits are evenly distributed over the volume of bread, before adding them to the dough, roll in flour, put on a sieve and shake, and only then add to the baking mass.
To make delicious bread:
- Dried fruits pour boiling water.
- Mix flour, sift.
- Grind the yeast with flour. Salt the resulting mixture, mix.
- Pour honey, whey and room temperature water into the recess in the center of mass.
- Knead first with a spoon, then with your hands dipped in vegetable oil.
- Dry dried fruits, cut, with nuts, mix in the dough.
- Grease a bowl with vegetable oil, put there a kolobok made of dough, place in a warm place until the lump doubles (1-2 hours).
- Squeeze the dough a little to settle, cut with a knife in half.
- Give each shape a loaf. Cover the baking sheet with parchment, transfer the blanks to it, send it to a warm place for 0.5 hours.
- Preheat the oven to + 220 ° C.
- Use a sharp knife to make several parallel oblique cuts on the loaves.
- Pour hot water into a deep pan and place on the bottom of the oven. Place the baking tray with loaves in the oven for 15 minutes.
- Remove the container with water, reduce the temperature in the oven to + 180 ° C, leave for 20 minutes.
- Put the finished bread on a clean towel and cover with its free end. Leave to cool completely.
Low-calorie and healthy pumpkin salad is prepared from the following ingredients:
- hazelnuts - 20 g;
- pomegranate seeds - 200 g;
- pumpkin pulp - 250 g;
- Escarole salad leaves - 400 g;
- olive oil - 1 tbsp. l .;
- coriander, salt, pepper - to taste.
Did you know? In the city of Trabzon (Turkey) is the Institute of Hazelnut. Thanks to this serious approach, Turkey leads the world in growing hazelnuts.
How to cook:
- Preheat the oven to + 200 ° C.
- Put hazelnuts on a baking sheet covered with parchment in one layer, send to the oven for 10 minutes.
- Cut the flesh of the pumpkin, put on a baking sheet covered with foil, sprinkle with spices, pour oil, put to bake for 20 minutes.
- Remove the husks from the nuts, grind in a blender so that pieces remain.
- Wash the lettuce leaves, dry, tear with your hands, add the remaining ingredients, mix.
- Can be served with low-fat cream.
Dietary breakfast cookies are prepared from the following ingredients:
- Hercules flakes - 170 g;
- cane sugar - 2 tbsp. l (you can not add);
- banana - 2 pcs.;
- hazelnuts - 40 g;
- raisins - 1 tsp;
- dark chocolate - 5 g.
How to bake:
- Preheat the oven to 200 ° C.
- Mash the bananas in the pulp, add the oatmeal and sugar, knead well, divide the mixture into 2 parts.
- Wash raisins, dry with a paper towel, add to one of the servings.
- Cut the chocolate, add to another part of the mixture.
- Grind the nuts coarsely, divide in half, add in both portions.
- Mix both types of dough.
- Form balls with wet hands or a spoon, put on a baking sheet covered with parchment, bake for 15–20 minutes, cool.
Summing up, we can say that hazelnuts are a necessary product in the diet of people who monitor their health. You can eat kernels losing weight, but observing the norm, and in a small amount you will be allowed to add to the "evening" menu. And a large number of dishes where the nut is used as an ingredient will help to avoid the feeling of uniformity in nutrition.