As of: January 11, 2024 11:36 p.m
Nuts not only taste good, they are also very healthy: even a small portion is enough to provide the body with lots of nutrients. But be careful: nuts also contain a lot of calories.
Nuts lower blood fat levels and protect against, among other things, cardiovascular diseases and type 2 diabetes. Nuts are even said to help with autoimmune diseases such as rheumatism or psoriasis. The German Nutrition Society recommends eating up to 25 grams of nuts per day, which corresponds to a small handful. The little energy bombs are healthy, unsweetened and unsalted. Too much salt is bad for the body because it can lead to high blood pressure. Heating destroys many vitamins and fatty acids.
How many calories do nuts have?
For a long time, nuts were considered fattening calorie bombs due to their high fat content. In fact, nuts contain a lot of fat: walnuts and hazelnuts have a fat content of 60 percent, macadamia nuts even have a fat content of 70 percent. A 100 gram nut mix contains up to 700 calories. For comparison: 100 grams of chocolates have an average of “only” 400 calories. Nevertheless, studies show that eating nuts does not make you fat. On the contrary: They can help reduce belly fat, lower blood lipids and improve insulin sensitivity. Scientists suspect that this is primarily why they demonstrably reduce the risk of cardiovascular disease and type 2 diabetes.
Nuts: Nutrient-rich superfood
Nuts also contain valuable nutrients. They contain high-quality protein, fiber and lots of healthy unsaturated fatty acids. They are also rich in vitamins, sodium, potassium, calcium, folic acid and iron.
The star among the nuts: the walnut
Walnuts, for example, contain a particularly high amount of alpha-linoleic and alpha-linolenic acid. These are so-called essential fatty acids, which means that the body cannot produce them itself but must absorb them through food. They are among the omega-3 fatty acids, which fulfill many important tasks in the body and can be helpful against inflammation. Linoleic acid is also an important component of the skin.
Hazelnuts: particularly high in vitamin E
In addition to unsaturated fatty acids, hazelnuts are particularly rich in potassium, calcium, iron and, above all, vitamin E. The antioxidant protects cells from aging and is therefore also known as a beauty vitamin.
Almonds: Not nuts, but a good source of protein
Almonds are not nuts, but rather the seeds of a stone fruit. When it comes to health, they can definitely compete with nuts. They consist of 25 percent protein – more than is contained in meat – and are therefore a good source of plant-based protein. They also contain plenty of fiber, which stimulates digestion.
Peanuts and cashews: Healthy legumes and seeds
Even though they are a must on any nut plate, peanuts and cashews are not nuts either. Peanuts are legumes and are rich in magnesium, a mineral that is important for the functioning of the heart, muscles and nerves. Cashew nuts contain the amino acid tryptophan, from which the body produces the happiness hormone serotonin and the sleep hormone melatonin, among other things.
Nut butter: an equal alternative
Almond butter, cashew butter or hazelnut butter also contain many nutrients. The creamy, oily consistency of such mousse is particularly suitable for baking, sauces, smoothies or as a spread. This means that the healthy nuts can be integrated into your daily diet in an even more versatile way.
Nut butter and nut cream are not the same thing
But be careful: nut butter is not the same as nut cream or spread. Nut butter usually contains nothing more than pure ground nuts, seeds or legumes. They may have been processed peeled or unpeeled. For example, brown and white almond butter are different. The nuts have usually been gently roasted before painting, which enhances their aroma. In contrast, creams such as hazelnut cream, almond cream or macadamia cream do not only consist of pure nuts, but also usually contain palm oil or other vegetable oils, as well as skimmed milk powder, salt and added sugar. Here the actual nut content is sometimes only 26 percent or even less.
Make your own nut butter – very easy!
Making nut butter is child’s play. The most important thing for a good nut butter is the quality of the nuts and a good food processor. For a healthy puree, it is best to use unsalted and unprocessed nuts. The cheaper nut breaker is also well suited for this, in which the nuts are no longer beautifully shaped in whole pieces, but are usually broken into smaller pieces through production processes. The price is significantly lower.
First, the nuts should be gently roasted on a baking tray in the oven, for example at 45 degrees – this will allow them to develop their full aroma and the nut butter will taste more intense later. If you don’t like the shell, you can, for example, wrap the roasted hazelnuts in a tea towel and rub them against each other, so the shell comes off easily. Or if you have nuts with skin on, you can buy the blanched version directly.
Then put all the nuts, preferably still lukewarm, into the food processor (mixer/food processor) and chop them up to the desired consistency. A hand blender is usually not suitable for this because it heats up too quickly.
Then fill the nut butter into sterile boiled jars and store in a shady and cool place. Storage in the refrigerator is not necessary.
The oil from the nuts usually settles on the puree after a short time. This serves as a natural preservative because it seals the nut butter in an airtight manner. If the bottled nut butter only contains a little oil, you can also add purchased oil from the respective type of nut to extend its shelf life.
Allergy sufferers: be careful when consuming
People with allergies need to be careful with nuts. Depending on the level of sensitization, those affected suffer from tingling on the mucous membranes, gastrointestinal complaints or even asthma attacks. People with mild allergies are best able to tolerate almonds, pistachios, cashews or pine nuts. Because these varieties are less allergenic. Peanuts and hazelnuts, on the other hand, are highly allergenic.
By the way, some people can tolerate some nut oils despite having allergies. And more good news: At high temperatures – such as when baking – the allergens are destroyed. The nutrient content is then lower, but you don’t have to forego enjoyment completely.
Expert on the topic:
Specialist in general medicine, nutritionist
Berliner Allee 15
22850 Norderstedt
Restaurant Hobenköök
Stockmeyerstraße 43
20457 Hamburg
Further information
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Healthy and delicious: The vegetable curry flavored with almond butter is served with mozzarella. Recipe
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Visit | 01/11/2024 | 8:15 p.m