The chestnut It is rich in carbohydratesmainly starch, absorbed slowly and with a low glycemic indexand also inside essential amino acids.
It is the dried fruit with the lowest calories and it gives a greater feeling of satiety.so its consumption is appropriate in a healthy dietalthough people with diabetes should eat them in moderation.
Chestnut is also rich in fiber, so helps the proper functioning of intestinal transitlya fights constipation.
They have been eaten in our countries for centuries and became known as the poor’s bread, because after drying they were processed into flour in areas where there were no other alternatives, as we should not forget that potatoes and corn arrived in Spain around the 18th century.
Among nuts, this occupies a very special place because, although it is part of it, it has its own characteristics that make it very different, such as its low caloric value or the similarity in carbohydrates with cereals..
The chestnut It is the fruit of the tree’Castanea Sativa‘which grows in moist and cool areas, so Most chestnuts eaten in Spain come from northern regions such as Galicia, León, the Basque Country, Asturias or Cantabria.among others.
Healthy properties of chestnut
Half of the chestnut consists of water, hence its low caloric value, and almost the other half (42-44%) consists of carbohydrates, mainly complex carbohydrates that have a low glycemic index and lead to slower digestion.. Chestnuts, after falling from the tree, convert their carbohydrates into sugars, making them sweeter a week or ten days after harvest. Likewise, when roasted or cooked, they become sweeter due to the hydrolysis of their carbohydrates.
The chestnut has a little protein and a little fat (1-2%), but not in values as high as other nuts such as walnuts, almonds or hazelnuts, which make up half of healthy fats.
This quality obviously means that the portions of these nuts are smaller because the fats are more satiating than chestnuts. One hundred grams of chestnuts (about 10 chestnuts in a roasted cone) contains only about 200 calories..
As for minerals, chestnuts contain small amounts of calcium, iron and magnesium, although their largest and most notable contribution is potassium and another property is that they contain very little sodium.. This makes them one very good and healthier substitute for fries not just for him low calorific value but for the minimum amount of salt they provide.
Also Vitamin C and folic acid are notablealthough their values when boiling may be completely lost in the first case or reduced by half in the second. Another notable component of chestnuts is their fiber content (5-8%), which allows this particular nut to become an ally in the diet to prevent constipation.
There are few studies on antioxidants, the phytochemicals present in chestnuts. Phenolic compounds, flavonoids, catechins, bioactive components with an important antioxidant and anti-inflammatory power considered preventive for chronic cardiovascular and metabolic diseases such as hypertension or diabetes.
Due to its composition, the consumption of chestnuts It does not pose any risks to a specific population type, except in cases of allergies or individual intolerances. When cooking, some of the carbohydrates are converted into sugars and there are preparations such as candied chestnuts (‘brown glacé’ in the French expression), prepared in successive layers of syrup, representing a significant calorie intake or restrictions for diabetics. However, Raw, cooked or roasted, they make a delicious, low-calorie meal between meals..