As hazelnuts have 180 calories per serving, consuming too many can make you fat. But, eating a handful of hazelnuts a day is actually 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 have many calories
Overconsumption of hazelnuts can make you gain weight. Hazelnuts have 643 calories per 100g. A handful of hazelnuts has 180 calories, or 9% of the Daily Value on 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. Commercial hazelnut spreads are high in fat and added sugar! You should be very cautious with portion sizes.
In fact, you could eat Nutella or any other chocolate hazelnut spread only at certain times of the day if you want to lose weight.
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 grams of protein and 2.7 grams 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 grams of sugar per serving. People with diabetes can consume them as well.
Actually, consuming moderate amounts of hazelnuts every day, as part of a well-balanced diet, won’t make you fat. According to a study, participants who ate 40 gram of hazelnuts every day for 6 weeks, didn’t gain any 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 chronic oxidative stress, which can lead to metabolic disorders and obesity!
Actually, hazelnuts have antioxidant and anti-inflammatory properties. They’re high in various nutrients and bioactive substances, such as stearic, oleic, linoleic fatty acids, vitamin E, phytosterols, phenolic compounds, magnesium, copper, and selenium.
In fact, obese people have a higher risk of developing oxidative stress. Actually, high levels of visceral adiposity tissue are extremely dangerous for health. They’re 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!
Furthermore, many minerals and healthy fats in hazelnuts are involved in energy metabolism.
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 we don’t absorb all the fat. Only a percentage of 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 to lose weight?
As a rule of thumb, try to eat a handful of hazelnuts a day as part of a healthy, low-calorie diet in order to lose weight. A handful has approximately 20 hazelnuts and has 180 calories.[4]
If you want to lose weight, don’t consume more hazelnuts, though. Too many can make you fat. Only active people, athletes, and people with a normal body weight can eat much higher amounts.
What’s the best time to eat hazelnuts for weight loss?
Actually, hazelnuts can be a great snack between meals. They can regulate hunger, helping consume fewer total calories in a day. Furthermore, we can eat them on an empty stomach. They don’t spike blood sugar levels, as they’re mainly protein, fat, and fiber.
