For centuries, hazelnuts, also known as filberts, have been a cherished snack and culinary ingredient. The nutty, slightly sweet flavour makes them a versatile addition to everything from pastries and chocolates to savoury dishes. However, their high fat and calorie content have led to a common misconception that they are unhealthy. The truth is far more nuanced. When consumed in moderation, hazelnuts are a nutritional powerhouse that offers significant health advantages.
The Many Health Benefits of Hazelnuts
Hazelnuts are rich in a variety of nutrients that contribute to overall health. Their benefits extend across several key areas of the body, making them a worthy addition to a balanced diet.
Heart Health and Cholesterol Management
One of the most notable benefits of hazelnuts is their positive impact on cardiovascular health. They are particularly rich in monounsaturated fats, predominantly oleic acid, which helps lower LDL ('bad') cholesterol while maintaining or increasing HDL ('good') cholesterol. A 2013 study found that a hazelnut-rich diet improved cardiovascular risk biomarkers, further lowering the risk of heart problems. The high concentration of antioxidants also helps protect against oxidative stress, which contributes to heart disease.
Antioxidant Power
Hazelnuts are a fantastic source of antioxidants, compounds that protect your body from oxidative stress caused by free radicals. The most abundant antioxidants in hazelnuts are phenolic compounds, which have been shown to help decrease blood cholesterol and inflammation. The nut's high vitamin E content also acts as a potent antioxidant, protecting cells from damage that can lead to cancer. Eating hazelnuts with the skin on is recommended for maximum antioxidant intake.
Brain Function and Cognitive Health
Several nutrients found in hazelnuts support optimal brain function. Vitamin E, along with folate and healthy fats, is essential for cognitive function and maintaining healthy neural connections. These components may help protect against age-related cognitive decline and support sharper mental focus. Thiamin and manganese also play important roles in nerve function and overall brain health.
Weight Management
Despite being calorie-dense, hazelnuts can assist with weight management. The combination of protein, healthy fats, and especially dietary fibre, promotes a feeling of fullness and satiety. This can help curb cravings and lead to reduced overall calorie consumption throughout the day. Studies have shown that regular nut consumption is linked to a lower risk of obesity.
Other Benefits
- Digestive Health: The dietary fibre in hazelnuts promotes regular bowel movements and prevents constipation, supporting a balanced and healthy gut microbiome.
- Skin and Hair Health: The high vitamin E content in hazelnuts helps protect the skin from UV damage and oxidative stress. Additionally, hazelnut oil is a moisturising ingredient used in many cosmetic products.
- Blood Sugar Control: Some studies suggest that the oleic acid and other components in hazelnuts can improve insulin sensitivity and help regulate blood sugar levels, particularly in people with type 2 diabetes.
Potential Downsides and Risks
While the list of benefits is extensive, it's crucial to be aware of the potential risks associated with hazelnuts. For most people, these risks are minimal, but for others, they can be serious.
Calorie Density and Weight Gain
As with all nuts, hazelnuts are high in calories due to their fat content. An average one-ounce (28g) serving contains around 178 calories. Eating too many can easily lead to an excess calorie intake, which may cause unwanted weight gain over time. Portion control is key to reaping the benefits without the negative consequences.
Digestive Discomfort
For some individuals, particularly those sensitive to high-fibre foods, consuming a large quantity of hazelnuts can cause digestive issues like bloating, gas, or an upset stomach. Starting with small servings and gradually increasing intake can help your body adjust.
Allergy Risk
By far the most significant risk is a hazelnut allergy, which is one of the most common tree nut allergies. Reactions can range from mild oral allergy syndrome (OAS) to severe, life-threatening anaphylaxis. People with birch pollen allergies are particularly at risk of cross-reactions with hazelnuts. Symptoms of an allergic reaction can include itching, hives, swelling, and difficulty breathing. Anyone with a known nut allergy should avoid hazelnuts entirely.
Hazelnut vs. Other Popular Nuts: A Nutritional Comparison
To put hazelnuts in perspective, here is a comparison of key nutritional values per one-ounce (28g) serving, based on data from various sources.
| Nutrient (per 1 oz) | Hazelnuts | Almonds | Walnuts |
|---|---|---|---|
| Calories | 178 kcal | 163 kcal | 185 kcal |
| Protein | 4.2 g | 6.0 g | 4.3 g |
| Fiber | 2.7 g | 3.5 g | 1.9 g |
| Fat (Total) | 17 g | 14 g | 18.5 g |
| Monounsaturated Fat | ~12.9 g | ~9 g | ~2.5 g |
| Vitamin E (% DV) | ~28% | ~45% | ~1% |
| Folate (% DV) | ~8% | ~7% | ~7% |
| Manganese (% DV) | ~76% | ~31% | ~48% |
This table illustrates that while all three nuts are nutritious, they offer different strengths. Hazelnuts provide a higher concentration of monounsaturated fat and manganese compared to almonds, while almonds offer more protein and vitamin E. Walnuts are distinct for their high omega-3 fatty acid content. This comparison shows that variety is beneficial for a well-rounded nutrient intake.
Conclusion: A Healthy Addition in Moderation
Ultimately, the question of whether is hazelnut good or bad for you has a clear answer: for most people, they are unequivocally good for you when eaten in appropriate amounts. Their rich composition of healthy fats, fibre, protein, and powerful antioxidants makes them a valuable food for supporting heart health, brain function, and weight management. However, their high calorie count means that portion control is essential. A small handful per day is an excellent serving size to reap the nutritional rewards. The key is to enjoy them as part of a balanced diet, not in excess. The main exception is for individuals with a nut allergy, who must avoid them completely due to the risk of severe allergic reactions. For everyone else, including hazelnuts in your daily routine is a delicious and healthy choice.
Learn more about the specific health benefits of nuts and other foods from the National Institutes of Health.
