We are at that time of year when we want to eat chestnuts, as tradition and the calendar dictate. Autumn wouldn’t be the same without these brown, rounded nuts that we’re used to eating roasted. Chestnuts, although generally considered a dried fruit, from a nutritional point of view are very different from the rest of the members of this group and are closer to cereals such as oats. Eating them is not only linked to respecting the ritual of peeling and sharing them, but also offers us the possibility of benefiting from their appreciated nutritional contribution.
Chestnut, a solid nutritional contribution
Chestnuts have a unique nutritional composition: they contain less fat and a higher water content than other nuts. “Although it is a dried fruit, the composition of chestnuts is closer to that of cereals: they are a source of fiber and rich in complex carbohydrates,” explains the Spanish Nutrition Federation (FEN).
Compared to fruits like almonds, walnuts and peanuts, chestnuts contain a higher starch content. Although they contain little protein or fat, this does not mean, as we have seen and will see, that they skimp on essential nutrients. Let’s see what some of them are:
High water content
The water content of chestnuts is close to 50%, which allows us to conclude that it is one of the least caloric nuts. Although it is also true that if we consume them grilled, part of this water is lost.
Rich in complex carbohydrates
Almost half of the composition of chestnuts consists of complex carbohydrates (those that the body digests slowly to obtain a stable source of energy) and this is precisely what separates them further from the rest of the nuts, whose content is about 15 to 20%.
One of the particularities of these hydrates is that they are mainly starch. By absorbing them slowly, sugar levels remain balanced and the feeling of hunger is reduced. According to a study published in Food Chemistry, chestnuts contain minimal natural sugars and essential amino acids.
Minerals: phosphorus, potassium and magnesium
Chestnuts also stand out for the presence of minerals, among which phosphorus and potassium particularly stand out. Around 100 grams of chestnuts provide us with 10% of the recommended daily dose of potassium, while the same amount provides us with more than 250 micrograms of phosphorus.
Good source of antioxidants
Chestnuts contain antioxidants such as vitamin C, which makes them unique among nuts. It is estimated that half a cup of raw chestnuts provides us with between 35 and 45% of our daily vitamin C intake, although when we boil or roast them they lose some of this vitamin. They are also a good source of carotenoids like lutein and zeaxanthin, as well as various plant compounds like polyphenols.
Rich in fiber
If we take 100 grams of chestnuts, which would be equivalent to about eight or ten chestnuts, they will provide us with about seven grams of fiber, an amount similar to that of other nuts like pistachios. This substance, certified by the Spanish Heart Foundation, provides several benefits to the body, one of them being the improvement of cardiovascular health. In addition, it becomes a suitable food against constipation, to improve the intestinal flora and regulate transit.
Additionally, it has a satiating effect, which helps us feel full faster. If we start from the general recommendation for this nutrient – between 20 and 35 grams of fiber – we can deduce that it is interesting to include them in our diet to achieve this daily dose.
Fewer calories than other nuts
Although it is generally believed that chestnuts are high in calories, we are faced with a false myth. As we mentioned previously, even though chestnuts are considered a dried fruit, they are lighter since they do not reach 200 kilocalories per 100 grams, compared to 570 kilocalories per 100 grams for almonds, or almost 550 kilocalories for cashews.
Gluten free
Chestnuts are gluten-free foods, so they are among the ingredients that can be used in the preparation of gluten-free recipes intended for people with celiac disease, gluten sensitivity or wheat allergy.
Chestnuts: how to incorporate them into our dishes
Chestnuts can be eaten in several ways: raw, roasted, cooked or dried. If we choose the first option (brut), we must take into account, as the FEN warns, its tannin content; because they can cause intestinal discomfort. If, despite everything, you like to eat them raw, it is best to let them rest for about a week so that the tannin concentration is reduced.
Another important element of consuming chestnuts, especially if they are raw, is a tedious and complex action: removing the skin. One way to simplify this action is to blanch them first for about three minutes and peel them while they are still a little warm.
The most common way to eat chestnuts is to roast them in a specific pan with holes in it, which can be placed over wood or embers. Before, however, we will have to make a preliminary cut that goes through the bark and part of the internal skin so that when they come into contact with the fire they do not explode and we can peel them more easily later .
This happens because, having a significant amount of water, when we subject them to heat treatment, it turns into steam which, if it has no way to escape, like the cut we made, increases the pressure inside and explodes.
Baking is another way to enjoy this autumn fruit: in this case, simply preheat the oven and place the chestnuts on a baking tray and roast them for about 15 minutes at around 200ºC, turning them over and roasting them for another 10 minutes. .
We can also use them in soups or purees and, to do this, we must first cut them into small squares and place them in a saucepan with water, where we will bring them to a boil. Once they have boiled, we lower the heat and cook them over low heat for about 15 minutes.
We will know they are ready when they open through the cut we made before and reveal the pulp of the nut. We can now remove the hard shell and the thin internal membrane that covers them.
As if that were not enough, chestnuts are also excellent for grinding and making flour, which we can use for salads, to season soups, stews and stir-fries. One of the peculiarities of this flour is that it does not contain gluten, so it is suitable for people with celiac disease who want to enjoy pastry products such as bread or cakes.
