Hazelnut is a nut family that has a pleasant taste and many benefits. In the past, the consumption of these delicious nuts was recommended to people suffering from diabetes. In this text, we are going to talk specifically about the properties of hazelnuts for diabetics as well as the general public. Follow us to the end of this text.
Know the 8 properties of hazelnuts
Hazelnuts are a rich source of valuable nutrients that include:
- Vitamin E
- healthy fat
- Protein
- Dietary fiber
In the following, we will discuss 8 properties of hazelnuts, from reducing cholesterol to its properties for people with diabetes.
Improve bowel movement
Continuing the topic of properties of hazelnuts for diabetics, we must say that hazelnuts are rich in dietary fiber. This food can be used as a snack. It is necessary to explain that a lot of fiber causes regular bowel movements and thus prevents constipation.
In the United States, doctors have advised people to:
Women aged 31 to 50 should consume 25.2 grams of fiber daily.
Men in the same age group should eat 30.8 grams of fiber daily.
Every 28 grams of hazelnuts contains 2.7 grams of dietary fiber. So women can get the amount of dietary fiber they need by consuming 700 grams of hazelnuts and men by consuming 750 grams of hazelnuts.
Weight gain control
Studies in 2018 have proven that consuming nuts leads to a reduction in weight gain and the risk of obesity. In this study, a research was conducted between groups of people who had the same lifestyle. The only difference between these two groups was the consumption and non-consumption of nuts. Finally, researchers’ studies showed that people who consumed nuts were less likely to gain weight.
Protection against cellular damage
Hazelnuts are rich in antioxidants. Antioxidants are compounds that protect cells from oxidation. Antioxidants also reduce the amount of cell damage caused by free radicals.
As we explained at the beginning of the text, antioxidants contain vitamin E. Some research proves that consuming vitamin E leads to protection of the body against various types of cell damage associated with cancer.
Cholesterol reduction
One of the benefits of hazelnuts for diabetics is reducing cholesterol. In a 2013 study, researchers showed that a diet rich in hazelnuts reduced low-density lipoprotein cholesterol levels in participants. Keep in mind that this type of cholesterol increases the risk of heart disease and problems.
During this research, the researchers concluded that the best way to get the benefits of hazelnuts is to consume them daily without increasing the overall calorie intake. Also, research in 2016 showed that the consumption of hazelnuts will lead to a reduction in the level of harmful cholesterol in the body. This research also showed that the consumption of hazelnuts did not increase the weight of the participants.
Improve insulin sensitivity
The most important properties of hazelnuts for diabetics is improving insulin sensitivity, which is achieved by consuming these delicious and popular nuts. In 2011, a reliable source found that eating 30 grams of mixed nuts daily, containing 7.5 grams of hazelnuts, improved insulin sensitivity in people with diabetes for 12 weeks.
Reducing insulin sensitivity is an important issue that plays an important role in the development of type 2 diabetes. Improving this sensitivity by consuming hazelnuts leads to a reduction in the risk of type 2 diabetes.
Support heart health
Many studies have been conducted on the effect of hazelnut consumption on heart health. Among the trusted studies, it was done in 2013. This study and research shows that having a diet rich in hazelnuts leads to a reduction in heart diseases and risks.
Reduce inflammation
Another property of hazelnuts for diabetics is to reduce inflammation. A study was conducted in 2013 in this field. This study proves that eating hazelnuts and including them in the diet has reduced and eliminated the symptoms of inflammation in its consumers.
Of course, it should be noted that another study has also shown that hazelnuts do not have much effect on reducing inflammation. This study proves the need for more research to find out the effect of hazelnuts on inflammation.
Improve sperm count
The eighth properties of hazelnuts are related to improving sperm count. Research has also been done in this field, which shows that consuming more nuts, including hazelnuts, leads to an increase in the number and improvement of sperm quality.
How to add hazelnuts to your diet
If you plan to include hazelnuts in your diet, you can eat them as a snack or add them to your salad. Also, ground hazelnuts can be included in various recipes. Hazelnut spray, which contains a significant amount of hazelnuts, is also available for consumption.
Risks and considerations
Despite the properties of hazelnuts for diabetics and for the general public, some considerations should be kept in mind when consuming it. These considerations are as follows:
Many people have allergies and sensitivities to nuts, including hazelnuts. When cooking for others, always check before adding nuts to the dish.
To benefit from the benefits and properties of hazelnuts, you should also consider the amount of calories you consume per day.
When adding each food item to your total calories for the day, be careful to avoid gaining weight.
last word
The properties of hazelnuts for diabetics are not a secret to anyone, but what exactly are the properties of hazelnuts for people with diabetes, how much hazelnuts should be consumed and what are the benefits for the general public? In the text above, we tried to answer all these questions and provide you with comprehensive and complete guidance regarding the consumption and properties of hazelnuts.