Roasted chestnuts are an ideal snack for the fall and winter season. Chestnuts are a real nut, compared to cashews and almonds, for instance, which are fruits. They are dissimilar from water chestnuts that are a rhizome from an aquatic plant. There are several varieties of chestnuts, with the Asian and European varieties being the most popular ones.
Chestnuts are specific in that they are starchy, nothing like most nuts that are often on the fatty side. Roasted chestnuts are somewhat low in fat. They are a great natural carbohydrate option for people who like to consume a little more starch, but who want to eat what is available in nature and want to stay in the Paleo limits.
Chestnuts are a rarely eaten raw and typically eaten roasted and sometimes boiled. These nuts are also used for the preparation of a chestnut flour, which can be used in place of almond flour in many recipes. Chestnuts and chestnut flour are popular in Italian cuisine. Chestnut bread is common there.
Health Benefits of Roasted Chestnuts
Roasted chestnuts are lower in fat than related nuts such as walnuts and pecans – good news if you have been told by your doctor to watch your fat intake. Roasted chestnuts are packed with some essential nutrients and really pleasing taste. Here are some of the most impressive chestnut health benefits:
- Strong Bones
Chestnuts have 22 % of the recommended daily intake of copper per 3-ounce portion ( 85 grams). Copper is a mineral that improves bone strength, supports the formation of red blood cells and nerve function, and enhances the immune system.
For a snack high in copper, pair some dried prunes with roasted chestnuts.
- Stable Energy Levels
Typically, nuts are low in carbohydrates – which is the reason they usually are part of many low-carb diet plans. Roasted chestnuts, though, contain a lot of carbs. They have 45 grams of carbohydrates per 3-ounces (85 grams) portion.
Carbs are essential for long- and short-term energy, and they assist the function of the nervous system. The carbohydrates that we get when we eat roasted chestnuts are complex, which are digested slowly and provide great energy.
- Digestive Health
Chestnuts are a good source of dietary fiber, which comes in the form of insoluble and soluble. Insoluble fiber makes bulk in the stool and assists it to pass through the digestive system fast. This helps decrease the risk of intestinal complications (as diverticulosis – a condition where little pockets on the intestinal wall lining get inflamed) and constipation. Soluble is absorbed in water and creates a gel-like consistency in the intestines. This form helps stabilize blood sugar and reduce cholesterol levels.
A 3-ounce (85 grams) serving has 4 grams fiber. Commonly, nuts contain predominantly insoluble fiber.
- Disease Risk Reduction
These nuts contain a good amount of the trace mineral manganese, a potent antioxidant that soaks up free radicals in the system and decreases the risk of heart disease and cancer.
Manganese also plays a significant role in the aging process, according to the University of Maryland Medical Center. A 3-ounce (85 grams) portion of chestnuts has just over 1 microgram of manganese (50 % of the daily recommended amount). This mineral also helps with blood clotting and connective tissue production. For a manganese-packed breakfast, add some chopped chestnuts to a bowl of oatmeal.
- Improved Brain Function
Chestnuts contain a good number of B-vitamins. A 3-once (85 grams) portion contains about 14 % of the daily recommended amount of thiamin, 21 % of Vitamin B6, 9 % of riboflavin, and 15 % of folate. The fat-soluble B vitamins help break down protein, fats, and carbs for energy, produce red blood cells, enhance brain function, and promote healthy skin.
Eat roasted chestnuts as a snack with a lean meat and a leafy green salad for a complete B-vitamin meal.
Numerous people suffer from certain tree nut allergy, therefore, be cautious when adding nuts to your diet. You should consult your doctor or an allergist first. Further, remember that as a source of starchy carbohydrate some individuals will fare better without these nuts, particularly those trying to lose weight; it’s very easy to overeat nuts.
However, people with a faulty metabolism or digestive problems will probably be better off by avoiding chestnuts.
Chestnuts are a great source of copper, manganese, and molybdenum, and a good source of magnesium. Additionally, they are also a good source of B-vitamins, as well as Vitamin C and folic acid.
That’s it for now my friends; see you all the next time.