You probably know pine nuts for their buttery taste and soft texture.
What are pine nuts?
They have a delicate, pine-like flavor and a soft texture.
They’re commonly used in pasta dishes and in baked goods like cookies and breads.
A popular nut in Italian cooking, they also star in recipes like pesto and pignoli cookies.
They contain pinolenic acid (PNLA).
Scientists are still studying its effects on human health, but this compound seems to have powerfulanti-inflammatoryand antioxidant properties.
Researchers think that eating PNLA-rich pine nuts may be helpful for people with inflammatory disorders like rheumatoid arthritis.
They may help protect against stomach cancer.
This association was not observed in the female participants.
They may help decrease heart disease risk.
Research findings suggest that eating more nuts could help decrease your risk of heart disease.
Many otherstudies9have also shown that nuts and seeds are protective against heart disease.
They may promote longevity.
Incorporating more nuts into your diet may help you live longer and protect you from common diseases like cancer.
They may help you to maintain a healthy body weight.
They are a good source of protein.
Just 1 ounce of pine nuts provides 3.88 grams of protein.
They provide important vitamins, minerals, and antioxidants.
Pine nuts are high in many nutrients that tend to be low in modern-day diets.
Pine nuts also provide fiber andantioxidants12like phytosterols and carotenoids, which help protect against cellular damage.
The dietary fat in pine nutshelps to enhance the bioavailability of the carotenoids and provide optimal absorption13.
Pine nut oil may be good too.
For example, study findings suggest that pine nut oil supplements may helpreduce appetite14and benefit blood sugar control.
However, these findings can’t be applied to eating whole pine nuts.
Pine nuts are considered a tree nut and aren’t safe for people who are allergic to tree nuts.
Pine nut allergies can causelife-threatening symptoms, including swelling of the tongue and throat and difficulty breathing.
If you have a tree nut allergy, it’s important to steer clear of all tree nuts.
It’s also important to keep in mind that pine nuts are rich in calories.
Overconsuming calories from any source, no matter whether it’s nutritious, can cause you to gain weight.
Sticking to a handful of nuts is a smart way to keep your portion sizes in check.
This bitter taste usually gets worse after consuming other foods and can last up to four weeks.
Pine nuts are higher in calories than almonds but contain fewer carbs and less protein.
Pine nuts vs. pistachios:
Pistachiosand pine nuts share some similarities.
They’re both common in Italian cuisine and have a soft texture.
Pine nuts are higher in calories than pistachios but contain fewer carbs and less protein.
As you could see, pine nuts are higher in calories and lower in carbs than many other nuts.
Because they’re low in carbs, they’re a favorite among people followinglow-carb diets, likethe keto diet.
Compared to other nuts, pine nuts are generally more expensive.
Raw or roasted pine nuts: Is one healthier?
It’s said to have a rich, decadent taste that pairs well with both sweet and savory ingredients.
Keeping pine nuts away from heat and protecting them from sunlight can help them last longer.
The best way to keep pine nuts fresh is to store them in your fridge or freezer.
In comparison, nuts kept at room temperature only maintain their quality for a few months.
When purchasing pine nuts, it’s best to buy them from a reputable company.
If pine nuts smell “off,” it’s a sign that they may have gone rancid.
If your pine nuts have an unpleasant smell or sharp taste, it’s best tothrow them away.
Frequently Asked Questions
Are pine nuts anti-inflammatory?
Pine nuts contain a variety of anti-inflammatory substances, such as vitamin E and pinolenic acid.
Do pine nuts have side effects?
This condition is unpleasant but isn’t dangerous.
How many pine nuts should I eat?
Eatingmore nuts and seedsin general may also help you live a longer, healthier life.
