Nuts: know their benefits and learn how to include them in recipes

Small but very healthy! This is how the nuts that are currently part of the diet of many people can be defined: some choose to consume them directly (ie, eating one or more units a day); others, by including them in savory or sweet recipes.

But, despite being very successful in Brazilian cuisine, walnuts still raise some doubts, such as: are there different types of walnuts? How to consume them? Do they get fat?

First, it is essential to understand that nuts are actually part of a food group called oleaginous fruits. That is, when a person talks about nuts, he is probably referring to different types of oilseeds.

Professor Jurucê AG Borovac, coordinator of the Nutrition course at Faculdade Anhanguera de Guarulhos, explains that oilseeds are edible seeds, with a compact texture, rich in fat and coated with a hard shell. “They are present on every continent and have been part of the human diet for a long time,” she says.

The oleaginous fruits most used in human food, according to Professor Jurucê, are: walnut, almond, hazelnut, cashew nut, Pará nut (currently better known as Brazil nut), macadamia and pistachio.

“In general, these seeds have in their composition a high content of fats, proteins, fibers, vitamin E and antioxidant minerals”, adds the professional.

Nutritional properties of walnuts and other oilseeds

Professor Jurucê explains below the nutritional properties of the oleaginous fruits most used in human food:

Walnut: typical of regions with a cold to temperate climate, it is rich in unsaturated fat and vitamins. Its consumption is related to the reduction of the risk of cardiovascular diseases.

Almonds: originating in Asia, almonds contain a good amount of fiber and the minerals manganese, magnesium and phosphorus.

Hazelnut: an oilseed typical of cold regions, it has a considerable amount of monounsaturated fat, copper, manganese and vitamin E.

Cashew nuts: this is the real fruit of the cashew tree, the cashew being just a support for the nut. It is a source of copper, manganese and magnesium.

Brazil nut: also called Brazil nut, it is the fruit of one of the most important trees in the Amazon rainforest. It is a source of protein and minerals, being considered the best source of selenium in the diet, as only a single nut contains the recommended daily amount of this mineral.

Macadamia: originally from Australia, it is, of all the oilseeds, the one with the highest levels of monounsaturated fat.

Pistachio: Originally from Southeast Asia, it is rich in beta carotene and vitamin E.

benefits of oilseeds

Decreased “bad cholesterol”. Professor Jurucê explains that, although oilseeds are, in general, sources of fat, most of them are unsaturated fat, related to the reduction of the levels of the so-called “bad cholesterol”. “Studies indicate that its systematic consumption contributes to reducing the risk of cardiovascular diseases”, she adds.

Reducing the risk of death from disease. Research by scientists at the Dana-Farber Cancer Institute, Brigham and Women’s Hospital, and the Harvard School of Public Health, in the US, concluded that people who consume a daily serving of nuts, such as walnuts and chestnuts, have a reduced 20% risk of dying from a disease. The most obvious benefit was a 29% reduction in deaths from heart disease, but an 11% reduction in cancer deaths was also observed.

Jurucê Borovac points out that, although oilseeds offer interesting advantages, their consumption should be frequent, however, in moderate amounts, because their caloric value is very high, due to the fat content.

How to consume oilseeds?

Professor Jurucê explains that each of these oleaginous fruits has a characteristic and very pleasant flavor, but despite these characteristics, you should avoid consuming them as a “snack” (a small meal).

“Ideally, they should be present daily in the diet, in moderate amounts and be added to other foods, such as salads, granolas, fruits, risottos, desserts, etc.”, he highlights.

The recommended daily portions are, at most, 2 units of Brazil nuts and 4 of walnuts or cashew nuts, according to the teacher.

Oilseeds can even be consumed in weight loss diets, explains Jurucê, provided that consumption is moderate and that their caloric value is considered in the daily sum of calories consumed.

Recipes with walnuts and Brazil nuts

Below, Professor Jurucê shares a recipe with Brazil nuts:

Raisins and Brazil Nut Risotto

Ingredients:

• 2 cups arborio rice
• 6 cups of vegetable broth
• 1 tsp extra virgin olive oil
• 1 chopped onion
• 1 clove of garlic
• Salt and pepper to taste
• 1 cup dry white wine
• 1 cup chopped Brazil nuts
• 1/2 cup of black raisins
• 50g freshly grated parmesan
• 100g “crumbled” cottage cheese
• 2 c. extra virgin olive oil soup

Preparation mode:

1. After boiling, keep the vegetable broth on low heat so it doesn’t get cold.
2. In a large pan (or a wok if you have one), put the olive oil and sauté the onion with the garlic. Pour in the rice and sauté until translucent. Add the wine and stir until evaporated. Add the vegetable broth ladles one by one, stirring well so it doesn’t stick, always over low heat. Do not let the broth dry out completely. As soon as there is a little broth left, add another ladle.
3. During the process, pour in the raisins and Brazil nuts, mixing well.
4. When the rice is al dente, correct the salt, season with pepper, mix the Parmesan and cottage cheese and extra virgin olive oil and serve immediately.

Makes 5 servings.

“This recipe will be healthier if the vegetable broth is prepared by cooking a variety of vegetables (carrots, turnips, leeks, celery, onions and tomatoes) with aromatic herbs over low heat”, adds Jurucê.

Wholemeal yogurt cake with walnuts

Ingredients:

• 4 whole eggs
• 1 cup of plain skimmed yogurt
• 1 ½ tablespoon vanilla essence
• 1 cup of oil
• 1 ½ cups brown sugar
• 2 cups whole wheat flour
• 1 tablespoon of baking powder
• 1 cup of cocoa powder
• Nuts (chopped) to taste

Preparation mode:

1. Beat the eggs, yogurt, oil, vanilla in a blender.
2. Then, put the sugar, cocoa, wholemeal flour and baking powder and beat everything together.
3. Grease a form with butter (or oil) and wholemeal flour.
4. When putting the dough in the form, put chopped walnuts in half. Place in medium oven.

Which oilseed to choose?

Knowing now the different types of oilseeds (often commonly called “nuts”), the question may arise: which to choose? Walnuts, almonds, hazelnuts, cashews, Brazil nuts, macadamia nuts, pistachios… Which is the healthiest option?

Professor Jurucê Borovac highlights that they all have similar qualities. “The important thing is to keep the daily and moderate consumption”, she concludes.

Now you know that when a person talks about nuts, he is probably referring to different types of oilseeds: walnuts, hazelnuts, cashews, Brazil nuts, etc. And more: you know the benefits that these foods can offer your health, as long as they are consumed properly!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.