Can hazelnuts make you fat?

As hazelnuts have 180 calories per serving, consuming too many can certainly make you gain weight. In contrast, eating a handful of hazelnuts a day is good for weight loss. Hazelnuts promote satiety, increase thermogenesis, and are packed with minerals and antioxidant compounds which are involved in energy metabolism.

Hazelnuts can make you fat, as they’re calorie-dense

Hazelnuts have many calories. They have 643 calories per 100g. A handful has 180 calories, or 9% of the Daily Value (DV) for a 2,000-calorie diet. 10 hazelnuts have approximately 94 calories.[1]

We gain weight when we consume more calories than we burn. Hence, we should eat hazelnuts and other nuts in moderation. Favorite nuts such as peanuts, almonds, cashews, and walnuts are high in calories as well.

Certainly, you should avoid consuming hazelnut spread. Especially, if you want to lose weight. A serving has almost 200 calories. Not only are commercial hazelnut spreads high in fat, they’re also particularly high in added sugar!

Hazelnuts are good for weight loss

Above all, hazelnuts are good for weight loss because they are super filling. They promote satiety because they’re rich in fiber and have a decent amount of protein. A handful has 4.2 g of protein and 2.7 g of fiber. Foods high in water, fiber, and protein promote satiety. Hence, they’re good for weight loss.[2]

Moreover, hazelnuts are keto-friendly. They’re pretty low in net-carbs. They have only 1.2 g of sugar per serving. People with diabetes can consume them as well.

Furthermore, hazelnuts have antioxidant and anti-inflammatory properties. They’re high in various nutrients and bioactive substances, such as stearic, oleic, linoleic fatty acids, fiber, vitamin E, phytosterols, phenolic compounds, magnesium, copper, and selenium.

Consuming moderate amounts of hazelnuts every day, as part of a well-balanced diet, won’t make you fat. According to a study, participants ate 40 g of hazelnuts every day for 6 weeks, without gaining weight. Researchers believe that hazelnuts prevent weight gaining by increasing the antioxidant capacity of the body![3]

Antioxidant compounds in hazelnuts help the body fight free radicals, which can lead to oxidative stress. Chronic oxidative stress can lead to metabolic disorders and obesity!

In fact, obese people have a higher risk of developing oxidative stress. Actually, high levels of visceral adiposity tissue are extremely dangerous for health, and it’s a strong indication of inflammation.

In addition, hazelnuts are among the richest foods in monounsaturated fat. When consumed in moderation, monounsaturated fat protects the heart and promotes weight loss!

Also, hazelnuts seem to increase thermogenesis. During thermogenesis, the body increases its own temperature to burn excess calories!

Last, but not least, hazelnuts are good for weight loss because not all their fat is absorbed. A high percentage of hazelnuts’ fat is excreted with feces! Therefore, we consume only a fraction of the calories of hazelnuts.

How many hazelnuts should I eat a day in order not to gain weight?

As a rule of thumb, try to eat a handful of hazelnuts every day as part of a healthy low-calorie diet in order to lose weight. A handful contains approximately 20 hazelnuts and provides 180 calories.[4]

If you want to lose weight, don’t consume more hazelnuts, though. Only active people, athletes, and people with a healthy body weight can eat much higher amounts.

Eating hazelnuts late at night can make you fat

The worst time of the day to eat hazelnuts is before bed. Most people overeat at night because of cravings for fattening foods. As hazelnuts are very high in calories, you should be very cautious with your portions.

Actually, hazelnuts are a great snack between meals. They can keep you full for a long time. Most noteworthy, they don’t spike blood sugar levels, as high-carb foods do.