Top 10 Keto Benefits Of Hazelnut

Hazelnuts are one of the most delicious nuts you can ever have. These add such intense flavor and taste to whatever dish you cook.

You can also enjoy the nuts plain or roasted as a snack.

While nuts and seeds are generally considered healthy, if you are on a keto diet, these are irreplaceable in your food plan.

Do you want to feel healthy and strong while on a keto diet? Do you want to not miss tasty snacks and treats? Do you want your body and skin to heal and get better while you are losing weight?

Hazelnuts are the answer!

Hazelnuts are also called cobnuts and are majorly cultivated as domestic crops in countries like the United States, Turkey, Spain, and Italy.

You can, however, very easily find these in India both in online and offline stores. 

Here are the top 10 keto benefits of hazelnuts you should know about.

Prevents constipation 

The first few weeks of making a major diet change can be quite challenging for the body.

One common problem keto beginners talk about is difficulty in bowel movements.

When you suddenly switch over from a carb-centric food to a fat-centric food, you might confuse your digestive tract.

A very easy way to prevent issues like constipation on a keto diet is to include fiber-rich hazelnuts in your diet. 

Fibrous food pushes away all deposits in the digestive tract and makes it easy for bowel movements.

Your daily fiber requirement is 20-30 grams. About 50 grams of hazelnuts provide you with around 5-6 grams of fiber. This is a significant number.

You can boost up your fiber intake by munching on these beauties all through the day.

Improves digestive health 

Magnesium is a very important mineral for your digestive health.

Apart from converting food into energy, it also relaxes the digestive tract muscles, making it easier for food to pass through. 

100 grams of hazelnuts give you 46% of your daily recommended intake of magnesium. 

If you think your digestive system needs some encouragement to handle keto better, then hazelnuts will definitely soothe and keep the system active and healthy. 

Gives you amazing skin

There are so many internal and external factors that can play havoc with how your skin feels and looks.

Problematic skin can bring down your confidence levels and can leave you feeling low.

While keto is one of the best-proven diets to improve your skin’s look and youthfulness, you can give your skin some extra boost by consuming hazelnuts.

100 grams of hazelnuts give you 100% of your daily recommended intake value of Vitamin E. How amazing is that! 

Here are some skin benefits of vitamin E.

• Acts as a natural sunscreen
• Locks in moisture in the skin
• Reduces visible scars and skin imperfections
• Makes skin soft and supple
• Prevents all signs of premature skin aging

Stabilizes blood sugar levels

A lot of people with type II diabetes are on a keto diet to stabilize their blood sugar levels and to handle the disease with minimal or no medications needed. 

A keto diet prevents the consumption of carbohydrates that increases glucose levels in your blood. From the very first day of starting the diet, you will see your blood sugars getting stabilized.

You can, however, fast track the process by consuming hazelnuts.

Manganese is a nutrient that most people with diabetes lack. This nutrient helps with the right levels of insulin secretion, which is needed to handle blood sugar levels. 

100 grams of hazelnuts give you 294% of your recommended daily value of manganese needed for the normal functioning of your body.

Acts as an antioxidant

Free radicals from the atmosphere are constantly damaging your cells, resulting in all kinds of health and skin issues.

Manganese, again, helps your body by fighting against free radicals.

The enzyme called Superoxide Dismutase (SOD) present in manganese is one of the best antioxidants your body can ever get. This is called the guardian of your health. 

Keeps muscle fatigue and cramps away

It is very easy to get nutritionally deficient on a keto diet when you do not plan your food choices well.

The deficiency of Vitamin B1 also called thiamine will result in muscle cramps, muscle fatigue, and general mood swings. 

100 grams of hazelnuts satisfy your Daily Value (DV) requirement of thiamine by 56%.

Hazelnuts help your muscles handle the diet efficiently.

Helps meet your fat macros

When you are on a keto diet, you are required to get at least 70-75% of your calories from fat. If you do not meet this, your body gets kicked out of ketosis. 

If you are on a 2000 calorie diet, you will need to consume about 150-170 grams of fats in a day. 

Here are some common keto-friendly foods and their fat compositions.

• 100g of eggs – 11 g of fat
• 100g of avocados – 15g of fat
• 100g of cottage cheese (paneer) – 4.3g of fat
• 100g of hazelnuts – 61g of fat

It is easy to see why hazelnuts are highly beneficial for those looking to meet their fat macros.

Beats depression

Struggling to handle mood swings and depression?

Your mental health can greatly affect your physical health and when you struggle with mental health issues, handling the keto diet can be even more challenging.

100g of hazelnuts contain 43% of your daily requirement of vitamin B6.

Vitamin B6 helps the body make the hormones called serotonin and norepinephrine. Both these hormones affect your mood and help you stay relaxed and calm.

Helps you sleep better

Vitamin B6 found in hazelnuts is also responsible for the production of another hormone called melatonin. Melatonin is the body’s sleep clock. The more it is secreted, the better will you sleep.