Chestnuts are the queens of autumn and are rich in valuable nutrients for the body, but there are also some drawbacks.
Whether you love to nibble them on the street, cook them in your home’s fireplace, pan-fry them, or prefer them boiled, chestnuts, known as the “bread of the poor” by our grandparents due to their high carbohydrate content and easy accessibility, are a must on autumn tables.
After all, within that round and compact shell, covered by a glossy and slightly fuzzy skin, hide unsuspected nutritional properties that make chestnuts a real elixir (even against seasonal ailments, or so it seems).
Here’s everything you should know about them, including their benefits, properties, and potential downsides.
They Provide an Energy Boost
A handful of chestnuts contains about 25 grams of starch, which are sugars absorbed very slowly by the body, facilitating stable blood glucose levels. This is essential to prevent energy slumps and combat psycho-physical weakening.
For this reason, when facing mentally demanding activities (such as a university exam or a job interview) or before physical activities, simply consume 4 or 5 chestnuts to ensure vitality and endurance.
Chestnuts are Good for the Intestines
Chestnuts have a substantial fiber content, nearly 5%. This is particularly beneficial for the digestive system, relieving and regulating it, especially in cases of constipation.
Just 3 or 4 chestnuts a couple of times a week can be enough to make the trip to the toilet easier!
Say Goodbye to Muscle Cramps
Chestnut seeds also contain a significant amount of minerals, particularly potassium (supplying over 10% of your recommended daily intake). This mineral helps prevent cramps, regulates muscle function, controls blood pressure, and manages fluid retention.
Phosphorus (81 mg) is also present, enhancing attention, concentration, and memory while maintaining the good health of the nervous system.
Do Chestnuts Cause Weight Gain?
The starches in chestnuts, partially converting to simple sugars during cooking, serve as natural energy sources but are also calorie-dense and not suitable for those on a weight loss diet. It’s better to consume 4 or 5 chestnuts a week, not more.
Yes, They’re Good, but They Should be Well-Cooked!
If they are undercooked or poorly prepared (often the case when roasting), the starch remains raw, potentially leading to digestive issues. If this substance is not well toasted, it may create the classic heavy feeling in the stomach, accompanied by bloating and sometimes pain.
Therefore, the oligosaccharides in chestnuts continue fermenting in the colon because the enzymes cannot break them down.
Please remember that individuals suffering from colitis, abdominal bloating, and frequent stomachaches should avoid eating chestnuts.
Caloric Content and the Healthiest Cooking Method
Chestnuts consist of 84% carbohydrates, 9% lipids, and 7% proteins, resulting in a relatively moderate calorie content.
When it comes to the healthiest cooking method that is less likely to affect your figure, there is no doubt: boiling (preferably in a pressure cooker) is the best choice to ensure you’ll digest them well and have a restful night of sleep. About 100 grams of boiled chestnuts contain 120 kcal.
Roasted chestnuts, especially liked for their charred flavor, are a bit more calorie-dense, with 193 kcal per 100 grams.
The dried ones typically found in supermarkets are the most calorically dense, containing 287 kcal per 100 grams.
A Trick to Identify the Defective Ones
Round, firm, and dark brown chestnuts are undoubtedly the best to purchase or harvest from the woods. However, there is a chance that a tiny parasite has taken up residence inside, making them unsuitable for consumption.
But how can you tell if a chestnut is defective? Simply place it in a basin filled with water: damaged and spoiled chestnuts float, while healthy ones sink to the bottom.
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This article first appeared ongrazia.it —Author: Chiara Caretoni
topics:chestnuts, healthy foods, fall, autumn
