Filberts, A little bit Nutty…like me!

Did I say YUM!!?!!?

I’m not sure what it is, but today I am definitely feeling a little bit nutty. And that reminds me of my friend…the humble little Filbert or Hazelnut.

When I moved to Oregon, from the “Fruit Bowl” of Yakima, I was given the gift of seeing these magnificent little nuts growing. And many was the fall day we would drive the countryside of Oregon coming upon an abandoned orchard of these gems. What fun it was to pick them and bring them home for some tasty snacking!

Whether snacking with your favorite fruit or adding them to your favorite dishes, these nuts provide several health benefits.

In a nut shell…(I just cannot resist that pun!)… they contain:

  • Vitamin E
  • Healthy, “good” fat
  • Protein
  • Dietary fiber

In short, they bring tasty health, and balance to our nutrition!

I highly  recommend that individuals eat with a simple  2/3:1/3 ratio in mind. So having nuts as an accompaniment to your daily fruit snacks totally satisfies that. Grab and apple and grab a handful of nuts. Simple! 

  1. As a good source of dietary fiber; hazelnuts support healthy bowel movements and prevent constipation.
  2.  Eating these wonderful nuts, as well as others, reduces weight gain and obesity. And if we need science to agree, please know that it was demonstrated in a 2018 study that eating healthy nuts, reduced weight gain and lowered the risks of obesity.
  3. Hazelnuts are rich in antioxidants, these helpful  compounds that protect against the oxidation of cells, thus reduce the extent of cell damage from free radicals.
  4. With a rich supply of vitamin E, these nuts go even further to protect the body from cell damage linked to cancer.
  5. Eating hazelnuts may help reduce cholesterol, as demonstrated in a 2013 study. The researchers concluded that the best way to reap hazelnuts’ health benefits was to eat them every day.  Once again…the magnificently simple 2/3:1/3 formula for healthy eating!! Pass the fruit and nuts please!!
  6. Naturally, Hazelnuts play a healthful role in improving insulin sensitivity. Which of course means, a reduced risk of developing type 2 diabetes.
  7. Supporting heart health is a big contribution from this little nut! Studies have found that eating a hazelnut-rich diet improves cardiovascular risk biomarkers, potentially lowering the risk of heart problems.
  8. Inflammation is a prominent feature of imbalance within the body. The 2/3:1/3 ratio formula for eating has been demonstrated time and time again to reduce inflammation.  And when you include this little packet of goodness, you are bringing the best of the best!

SO there you have it. Yummy little Hazelnuts are a power-packed opportunity for healthy eating. Want to understand the 2/3:1/3 formula more completely? Catch me next week and I will shine that light! Until then…somebody please find the nut cracker!!

Peace & Blessings,

Dr. Patricia

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