Small, but very healthy! Thus can be defined the nuts that are currently part of the diet of many people: some choose to consume them directly (ie eating one or more units per day); others by including them in salty 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?
Firstly, it is crucial to understand that nuts are actually part of a food group called oilseeds. That is, when a person talks about nuts, they are probably referring to the different types of oilseeds.
Professor Jurucê A. G. Borovac, coordinator of the Nutrition course at Anhanguera College of Guarulhos, explains that oilseeds are edible seeds, compact in texture, rich in fat and coated with a hard shell. "They are present on all continents and have been part of the human diet for a long time," he says.
The most widely used oil fruits for human consumption, according to Professor Jurucê, are: walnut, almond, hazelnut, cashews, Brazil nuts (currently known as Brazil nuts), macadamia nuts and pistachios.
"In general, these seeds have in their composition a high content of fats, proteins, fiber, vitamin E and antioxidant minerals," adds the professional.
Nutritional properties of walnut and other oilseeds
Professor Jurucê explains below what are the nutritional properties of oil fruits most used in human food:
Nut: typical of cold to temperate regions, it is rich in unsaturated fat and vitamins. Its consumption is related to the reduction of the risk of cardiovascular diseases.
Almond: Originally from Asia, almonds contain a good amount of fiber and the minerals manganese, magnesium and phosphorus.
Hazelnut: oleaginous typical of cold regions, has considerable amount of monounsaturated fat, copper, manganese and vitamin E.
Cashew nut: This is the true fruit of the cashew tree, being the cashew only a support of the chestnut. It is a source of copper, manganese and magnesium.
Brazil nuts: also called Brazil nuts, is the fruit of one of the most important trees in the Amazon rainforest. It is a source of protein and minerals and is considered the best source of selenium in the diet because only a single nut contains the recommended daily amount of this mineral.
Macadamia: originating from Australia is of all oilseeds, which has the highest levels of monounsaturated fat.
Pistachio: originating in Southeast Asia, is rich in beta carotene and vitamin E.
Oilseed Benefits
Decrease of "bad cholesterol". Professor Jurucê explains that, although oilseeds are generally 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 disease," he adds.
Reduced risk of death from disease. Research by scientists at the Dana-Farber Cancer Institute, Brigham and Women's Hospital, and Harvard School of Public Health in the United States, found that people who consume a daily portion of oilseeds, such as nuts and chestnuts, have a 20% reduction in the risk of dying from any 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, but in moderate quantity, 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 taste, but despite these characteristics, we should avoid consuming them as a snack? (a small meal).
"Ideally, they should be present daily in the diet, in moderate amounts and added to other foods, such as salads, granola, fruits, risottos, desserts, etc."
The recommended daily portions are at most 2 units of Brazil nuts and 4 units of walnuts or cashews, according to the teacher.
Oilseeds can even be consumed in weight loss diets, explains Jurucê, provided that consumption is moderate and its caloric value is considered in the daily sum of calories consumed.
Recipes with nuts and Brazil nuts
Below, Professor Jurucê passes a recipe with Brazil nuts:
Raisin raisin and Brazil nuts
Ingredients:
- 2 cups of arboreal rice
- 6 cups of vegetable stock
- 1 strand of extra virgin olive oil
- 1 chopped onion
- 1 clove of garlic
- Salt and pepper to taste
- 1 cup dry white wine
- 1 cup chopped Pará nuts
- 1/2 cup black raisins
- 50g of freshly grated Parmesan
- 100g of cottage? Crumbled?
- 2 c. extra virgin olive oil soup
Method of preparation:
- After boiling, keep the vegetable stock over low heat so as not to cool.
- In a large pan (or a wok if you have it), put the olive oil in it and sauté the onion with the garlic. Pour the rice and saute until transparent. Add the wine and stir until it evaporates. Add shells of the vegetable stock one by one, stirring well not to stick, always over low heat. Do not let the broth dry completely. As soon as a little bit of broth remains, add one more ladle.
- During the process, pour the raisins and Brazil nuts, stirring well.
- When the rice is al dente, correct the salt, season with the pepper, mix the Parmesan and cottage and extra virgin olive oil and serve immediately.
Makes 5 servings.
"This recipe will be healthier if the vegetable broth is prepared by cooking assorted vegetables (carrots, turnips, leeks, celery, onions and tomatoes) with herbs over low heat," adds Jurucê.
Whole yogurt cake with nuts
Ingredients:
- 4 whole eggs
- 1 cup of nonfat natural yogurt
- 1 ½ tablespoon vanilla essence
- 1 cup oil
- 1 ½ cup brown sugar
- 2 cups whole wheat flour
- 1 tablespoon baking powder
- 1 cup cocoa powder
- Nuts (bites) to taste
Method of preparation:
- In a blender, beat eggs, yogurt, oil, vanilla.
- Then add the sugar, cocoa, whole flour and baking powder and beat together.
- Grease a pan with butter (or oil) and whole flour.
- When it comes to putting the dough in the pan, put the chopped nuts in half. Bake in medium oven.
Which oilseed to opt for?
Knowing now the different types of oilseeds (often referred to as "nuts"), the question may arise: which one to choose? Walnut, almond, hazelnut, cashews, Brazil nuts, macadamia nuts, pistachios? What is the healthiest option?
Professor Jurucê Borovac points out that they all have similar qualities. ? The important thing is to keep the daily consumption and moderate ?, concludes.
Now you know that when someone talks about nuts, they are probably referring to the different types of oilseeds: walnut, hazelnut, cashews, Brazil nuts, etc. What's more, you know the benefits these foods can bring to your health as long as they are eaten properly!
Types of Nuts and Seeds and Their Health Benefits (April 2024)
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