Hazelnuts, beaked (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
2.5
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 1.9 (76.0%) |
| Carbohydrate | 0.4 (14.6%) |
| Protein | 0.2 (9.5%) |
| Total | 2.5 (100%) |
Serving: 1 nut [0g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 0.2 (53.0%) |
| Carbohydrate | 0.09 (23.0%) |
| Protein | 0.06 (14.9%) |
| Water | 0.02 (5.9%) |
| Ash | 0.01 (3.2%) |
| Total | 0.4 (100%) |
Serving: 1 nut [0g]
Benefits
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High in healthy monounsaturated and polyunsaturated fats that can help lower LDL (bad) cholesterol levels and protect heart health
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Rich source of vitamin E, an antioxidant that protects cells from damage
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Contain magnesium which is important for bone health and muscle and nerve function
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Provide manganese which is needed for energy production, antioxidant protection and bone formation
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Good source of copper, a trace mineral that helps produce red and white blood cells and keeps nerve cells and immune system healthy
Risks
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High in fat and calories. 100 grams of hazelnuts contain about 684 calories and 65 grams of fat, most of which is the heart-healthy monounsaturated and polyunsaturated kind
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May cause allergic reactions in some people. Hazelnuts are one of the major food allergens that can cause mild to severe allergic reactions
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May affect blood sugar levels. The high fat content of hazelnuts can slow the rise in blood sugar and help control appetite between meals
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Contains phytic acid. Hazelnuts contain phytic acid which can reduce the absorption of minerals like iron and zinc if consumed in large amounts
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May cause gastrointestinal issues. Eating too many hazelnuts in one sitting can cause bloating, gas and stomach upset in some individuals
Additional Information
Hazelnuts, beaked (Northern Plains Indians), also known as beaked hazelnuts or Corylus cornuta, are a nutritious food that offers several health benefits. These small, hardy nuts are native to North America and have been a traditional food source for many Indigenous communities, particularly those in the Northern Plains region. Let's explore the nutritional benefits and potential risks associated with consuming beaked hazelnuts.
Nutritional Benefits:
1. Rich in Healthy Fats: Beaked hazelnuts are an excellent source of monounsaturated fats, particularly oleic acid. These fats are heart-healthy and can help reduce bad cholesterol levels, lowering the risk of heart disease.
2. High in Fiber: These nuts are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. A high-fiber diet is also associated with a reduced risk of chronic diseases, such as obesity, diabetes, and certain types of cancer.
3. Abundant in Antioxidants: Beaked hazelnuts are packed with antioxidants, including vitamin E and various phenolic compounds. Antioxidants protect the body against oxidative stress, reducing the risk of chronic diseases and supporting overall health.
4. Micronutrient Powerhouse: Hazelnuts contain essential vitamins and minerals such as vitamin B6, folate, magnesium, and manganese. These nutrients play crucial roles in various bodily functions, including energy production, immune system support, and bone health.
5. Plant-Based Protein Source: Beaked hazelnuts provide a moderate amount of plant-based protein. Including protein-rich foods in your diet is essential for tissue repair, muscle building, and overall growth and development.
Potential Risks:
1. Allergies: Like other tree nuts, beaked hazelnuts can trigger allergic reactions in some individuals. Allergies to hazelnuts are relatively common and can range from mild symptoms like itching and hives to severe reactions like anaphylaxis. If you have a known nut allergy, it is crucial to avoid hazelnuts and related products.
2. Caloric Density: While hazelnuts offer numerous health benefits, they are relatively high in calories. Consuming them in excess without considering portion sizes may lead to weight gain. Therefore, it is essential to incorporate hazelnuts into a well-balanced diet and be mindful of overall calorie intake.
3. Oxalate Content: Beaked hazelnuts, like many other nuts and seeds, contain oxalates. Individuals with a history of kidney stones or calcium oxalate-related disorders may need to limit their intake of oxalate-rich foods, including hazelnuts, to prevent potential complications.
Incorporating Beaked Hazelnuts into Your Diet:
Beaked hazelnuts can be enjoyed in various ways, including as a standalone snack, added to salads, baked goods, or used as a topping for cereals and yogurt. However, moderation is key due to their high caloric density. A recommended serving size is approximately 1 ounce (28 grams), which is roughly a handful of nuts.
In conclusion, beaked hazelnuts offer several nutritional benefits, including healthy fats, fiber, antioxidants, and essential vitamins and minerals. However, individuals with nut allergies should avoid them, and those with specific health concerns, such as kidney stones, should consume them in moderation. As with any food, it is essential to consider hazelnuts as part of a balanced diet and consult with a healthcare professional or nutrition expert for personalized advice.