Maybe you first heard about baru nuts on TikTok. Or maybe your superfood-scouting bestie says they’re the new holy grail snack. So, what’s the big deal with baru nuts?
Baru nuts, also called barukas nuts or baru almonds, are actually the seed of a Brazilian legume. Once roasted, these dark, crunchy nuggets taste like a cross between almonds and creamy cashews. Some folks say they have a hint of cocoa flavor too.
But the buzz about these bad boys goes beyond their fun flavor. Baru nuts benefit your body with fiber, healthy fats, and micronutrients.
Like other nuts, baru nuts offer protein and healthy fat that’s linked to a lowered risk of heart disease.
But these bébés pack in far more fiber than other nuts — which may be a #win for folks trying to lose weight. Fiber keeps things moving *and* it helps you feel full faster and for longer.
According to one brand, a 30-gram (g) serving of dry roasted baru nuts offers:
Like other nuts and seeds, baru nuts contain antioxidants like polyphenols, vitamin E, and gallic acid.
Research reveals that these antioxidants can help your bod combat free radicals, which might trigger diseases like cancer, Alzheimer’s, and more.
They’re an excellent source of fiber and vitamin E providing 32% of the dairy recommended amount of both. They’re also a good source of magnesium, potassium, iron, and zinc. They are also brimming with antioxidants. Companies who sell baru nuts tout that they are healthier than other nuts compared to the same amount.
“Our study is the first to investigate the effects of baru [nuts] on body composition and markers of lipid metabolism among women who were overweight or obese in a controlled diet and exercise setting,” wrote researchers from Goiás Federal University and the University of São Paulo.
Baru nuts are also a source of “healthy fats”, including linoleic acid (omega-6) and linolenic acid (omega-3) with a 13:1 ratio of omega-6:omega-3. For comparison, in Brazil nuts and almonds, this ratio is 232:1 and 129:1, respectively.
“In this study, we showed that the consumption of 20 g of baru [nuts]as part of a normocaloric diet was effective in reducing waist circumference, CETP, and improving HDL levels in overweight and obese women.”
Data published in Nutrition also indicated that consuming a baru nut-enriched diet for eight weeks led to significant reductions in cholesteryl ester transfer protein expression (CETP), a marker of lipid metabolism.
As reported recently by FoodNavigator-LATAM, interest in baru nuts is slowly increasing outside of Brazil. The nuts contain high levels of fiber, protein, vitamin E and calcium. A 2016 study by to Dr. Simone Favaro at Embrapa, Brazil’s agricultural research institute, reported that baru nut protein isolates presented more protein than those from soybean, casein, and albumin, “proving to be a very promising source of protein, which can be used in oily food preparations”.
Baru nuts support healthy weight loss
Remember the study of the women who added baru nuts to their daily diets? Well, they also had a smaller waist circumference and less belly fat after 2 months of eating barukas.
Of course, baru nuts aren’t the only nuts that will help you shed a few pounds (if that’s your goal). Nut consumption, in general, may be linked to a reduced risk of obesity.
Are Baruka Nuts the Healthiest Nut?
FAQ
Are Baru nuts a superfood?
What are the benefits of Barùkas nuts?
Can you eat the shells of Baru nuts?
Are Baru nuts high in selenium?
Are Baru nuts healthy?
Baru nuts are a tasty and nutrient-rich type of nut. On the downside, they are relatively expensive for what they offer at this point, and similarly nutritious nuts are available for more affordable prices. However, the nuts are certainly a nutritious option, and they may be worth a try for people who enjoy trying new and different foods.
Which nuts are not good for one’s health?
All nuts are nutritious foods rich in omega-3s, but they should be eaten in moderation because they are high in calories. In addition, they can also cause some side effects if consumed by allergic people, such as rashes, bloating, diarrhea and weight gain.
Are Baru nuts good for weight loss?
Baru nuts benefit your body with fiber, healthy fats, and micronutrients. Like other nuts, baru nuts offer protein and healthy fat that’s linked to a lowered risk of heart disease. But these bébés pack in far more fiber than other nuts — which may be a #win for folks trying to lose weight.
Can Baru nut oil improve your health?
Studies show one group of patients drank five grams of Baru nut oil each day while the other received a placebo of five grams of mineral oil. The study involved 29 participants, and researchers tracked changes in numerous health markers during 12 weeks.