Are you nuts about nuts? Well, if Brazil nuts rank high on your list, you’re in for a treat. Nutritionist Anita Wong has explained why these are not only delicious, with their “really yummy” buttery flavour, but also a powerhouse when it comes to health.
Packing in antioxidants, they’re not only “jam-packed” with goodness, but also perfectly suit certain dietary needs. “What’s great about them is that they are actually high in fat and low in carbohydrates,” said Anita.
For keto enthusiasts or those aiming to shed a few pounds, Anita suggests there’s plenty to celebrate; 100g of Brazil nuts contain a whopping 67g of fat contrasted with a minimal 4.5g of carbs. “So that’s a great alternative if you’re looking for a low-carb snack,” she added.
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Not just a tasty treat, these nuts come with 14g of protein and are a goldmine of selenium, supporting brain, heart and immune functions while doubling as an anti-inflammatory.
Anita also highlights its potential to aid weight loss due to the high fat content: “So if you’re on a keto diet or you want to lose weight then eating Brazil nuts actually might help you because even though they’re high in fat, they’re low in carbs – which means your body will start burning the fat first and it won’t have any sugars to burn.”
When Anita’s guidance on Brazil nuts stirred curiosity among her followers, one user queried if diabetics could partake: “Can you have them if you are diabetic?” Anita responded with tailored advice: “You can as they are primarily fat based and not sugar based. Maximum two a day due to the selenium levels, so I’d break one up and see how you go. Nuts overall are a good source of snack as they’re fat heavy.”
And another follower probed about whether organic nuts were necessary for the health benefits, prompting Anita to clarify: “It’s best to check the source and growing conditions and maximum three per day depending on size as this can affect the selenium levels.”
BBC Good Food elaborates further: “Brazil nuts are actually edible seeds from the Brazil nut tree – they can be eaten raw or blanched. The nuts grow inside a round, coconut-like shell in segments of about 12-20 Brazil nuts.”
Health benefits of Brazil nuts include:
- Rich in the mineral selenium
- Source of mono-unsaturated fat
- Good for the brain
- May support healthy cholesterol levels
- Good for thyroid health
- Strong anti-inflammatory properties
- May support mood balance
- May support the immune system