Are Hazelnuts Bad For You?
Short answer
Unless you have an allergy to tree nuts, hazelnuts are extremely healthy and beneficial to a great variety of people.
Recommended Alternative
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Hazelnuts are tree nuts that contain proteins, fiber, unsaturated fats, vitamins and minerals that support a healthy heart, a digestive system, skin, muscles, bones, and joints and decrease the risk of developing cancer. When we look closer at the nutrients contained in hazelnuts, we see a good dose of vitamins B, C and E, calcium and magnesium.
The monounsaturated fats found in hazelnuts can greatly improve heart health. They are actually the recommended fat to be consumed daily by the American Heart Association. They combat bad LDL cholesterol and can increase the good HDL cholesterol while also minimizing inflammation in the body. The heart and blood pressure are also supported by the magnesium content in these nuts, which acts to balance the minerals calcium and potassium. Many studies also identify magnesium as a method of decreasing the risk of diabetes by improving glucose tolerance.
Hazelnuts further contain healthy amounts of vitamins C and E which work together to maintain the health of tissue in the body as antioxidants. As vitamin E fights free radicals preventing cell damage, it needs vitamin C regularly to restore its antioxidant ability and function properly. This process keeps the skin and collagen healthy. Individually, vitamins C and E also boost the immune system in both the short- and long-term.
Another important class of antioxidants found in hazelnuts is proanthocyanidins or PACs, a polyphenol that fights aging, prevents disease and treats urinary tract infections.
The B vitamins in hazelnuts also benefit cell health and function and increase the body’s ability to make energy. Maintaining healthy cells is important in preventing the development of cancers.
Many of the nutrients in hazelnuts work together to boost cognition and prevent the future development of neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia. These nutrients include vitamin E, thiamine, folate, manganese and fatty acids. Fatty acids and protein also fight against depression.
Tree nuts are a common allergen that can cause an allergic reaction with symptoms including hives, rash, trouble breathing, closing of the airway, asthma, swelling of the face and lips, and anaphylactic shock. If you have an allergy to tree nuts, avoiding hazelnuts may be in your best interest.
Possible short-term side effects
Benefits
- provides vitamins and minerals
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improves glucose tolerance
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decreases risk of developing diabetes
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decreases bad ldl cholesterol
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increases good hdl cholesterol
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fights against inflammation
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boosts the immune boost
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provides antioxidants
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improves skin health
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boosts energy
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can improve urinary tract infections
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fights aging and disease
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fights depression and neurodegenerative diseases
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improves cognition
Our Wellness Pick
(what is this?)
Organic Raw Hazelnuts
- Organically grown
- Source of fiber
- Rich in antioxidants
- Heart-healthy fats
- Non-GMO
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Written by Kristin Brown, DC, MS
Published on: 10-04-2016
Last updated: 12-01-2023
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 10-04-2016
Last updated: 12-01-2023
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