New Kid on the Block: Perks of Baru Nuts Unveiled
Baru nuts, also known as barukas or baru almonds, are not nuts but seeds belonging to the legume family, similar to peanuts. These Brazilian seeds are gaining popularity due to their potential health benefits and unique taste.
Baru nuts are rich in fiber, healthy fats, and micronutrients, making them an excellent snack option. A 30-gram serving of dry roasted baru nuts contains 140 calories, 10 grams of fat, 12 grams of carbs, 6 grams of protein, 5 grams of fiber, and various essential minerals such as calcium, magnesium, potassium, zinc, and iron.
Research suggests that baru nuts may aid in healthy weight loss. In a study, women who consumed baru nuts for two months had a smaller waist circumference and less belly fat. They also experienced a reduction in cravings and an energy boost, while facilitating the absorption of fat-soluble vitamins like A, D, E, and K.
Baru nuts are packed with antioxidants like polyphenols, vitamin E, and gallic acid, which may help combat free radicals that could trigger diseases like cancer and Alzheimer's. Additionally, they offer protein and healthy fats, which are linked to a lower risk of heart disease.
The taste of baru nuts is a delightful combination of almonds and creamy cashews with a hint of cocoa flavor. They can be enjoyed roasted (and sometimes salted), consumed plain, used as a topping on salads or stir-fry dishes, blended into a smoothie, tossed into granola or trail mix, or ground down into a nut butter.
While the buzz about baru nuts is growing, they can be tricky to find. They can be purchased online or at health food supermarkets, with brands like 365 Whole Foods Market, Barukas, Tio Berto, and Botanica Origins being common. In Germany, specialty organic traders like Gebana offer sustainably sourced and processed baru nuts.
Despite the growing interest in baru nuts, it's essential to note that those with allergies to peanuts, soy, or any other type of legume should exercise caution. Roasted baru nuts seem safe for most people, but it's always a good idea to consult with a healthcare professional before making significant dietary changes.
Research on the specific health benefits of baru nuts for human health is still limited, but it suggests that they may potentially prevent oxidative stress and ease chronic obstructive pulmonary disease (COPD). Additionally, a small study showed that women who were overweight or had obesity saw an increase in good cholesterol levels when they added a small handful of baru nuts to their daily diets.
In conclusion, baru nuts are a versatile and nutritious addition to any diet. Their unique taste, combined with their potential health benefits, makes them an excellent choice for those seeking a healthy snack option. As always, it's essential to maintain a balanced diet and consult with a healthcare professional for personalized advice.
