You might have come across baru nuts on TikTok or heard about them from your friend who’s into superfoods. But what’s all the fuss about?
Baru nuts, also known as barukas nuts or baru almonds, are the seeds of a Brazilian legume. When roasted, these dark, crunchy nuts taste like a mix of almonds and creamy cashews, with a hint of cocoa flavor according to some.
But there’s more to these nuts than just their taste. They’re packed with fiber, healthy fats, and micronutrients, making them beneficial for your body.
Baru nuts nutrition facts
Just like other nuts, baru nuts provide protein and healthy fats that can reduce the risk of heart disease.
What sets them apart is their high fiber content, which can be great for weight loss. Fiber helps with digestion and makes you feel full quicker and longer.
Additionally, baru nuts are rich in important micronutrients such as calcium for strong bones, magnesium for fighting diseases, potassium for regulating blood pressure, zinc for supporting the immune system, and iron for energy. Let’s see the health benefits of baru nuts:
1. They’re antioxidant-rich
Similar to other nuts and seeds, baru nuts contain antioxidants such as polyphenols, vitamin E, and gallic acid.
Studies show that these antioxidants can help your body fight against free radicals, which may lead to diseases such as cancer, Alzheimer’s, and others.
2. Baru nuts are good for your heart
There isn’t a lot of research on how baru nuts affect human health, but we do know they have some benefits for the heart.
Cholesterol levels are crucial for heart health. In one small study, women who were overweight or obese saw an increase in their good cholesterol levels when they added a small handful of baru nuts to their daily diets.
Eating foods rich in antioxidants, such as baru nuts, can also reduce oxidative stress and possibly prevent heart disease.
3. Baru nuts support healthy weight loss
You remember the study about the women who ate baru nuts every day? After two months, they had smaller waistlines and less belly fat.
But baru nuts aren’t the only nuts that can help with weight loss. Eating nuts in general might lower the risk of obesity.
4. They might ease chronic obstructive pulmonary disease (COPD)
A study in test tubes found that baru nut extract might help heal lung cells damaged by chronic obstructive pulmonary disease (COPD).
It’s important to note that this research is still in its early stages. However, people with chronic conditions that slow down wound healing should keep an eye on this development!
5. Baru nuts = a tasty, healthy snack
It’s clear: Baru nuts are a fantastic snack.
They provide protein and fiber, which can help curb cravings. The healthy fats they contain will boost your energy and help your body absorb vitamins like A, D, E, and K.
Additionally, baru nuts have a satisfying crunch, a creamy inside, and a subtle chocolate flavor. Researchers even describe them as “an excellent choice for a healthy diet.”
Risks, you ask?
Roasted baru nuts are generally safe for most people.
However, if you’re allergic to peanuts, soy, or any other legumes (like beans), it’s best to avoid baru nuts.
If you have allergies to beans, nuts, or seeds, it’s important to consult your doctor before eating baru nuts.
How to eat baru nuts
According to baru nut sellers, you can’t eat them raw. That’s why they’re always sold roasted (and sometimes salted).
You can enjoy your barukas in various ways:
- Eat them plain as a snack.
- Sprinkle them on salads.
- Add them to stir-fry dishes.
- Blend them into smoothies.
- Mix them into granola or trail mix.
- Make nut butter from them.
Enjoy your baru nuts!
