Benefits and Nutrition of Baru Nuts (Barukas)

Baru nuts are snackable seeds packed with antioxidants, fiber, protein and heart-healthy micronutrients.

Maybe you first heard about baru nuts on TikTok. Or maybe your superfood-seeking best friend says they’re the new holy grail snack. So what’s the deal with baru nuts?

Baru nuts, also called baruka nuts or baru almonds, are actually the seed of a Brazilian legume. When toasted, these dark, crunchy nuggets taste like a mixture of creamy almonds and cashews. Some people say they also have a hint of cocoa flavor.

But the buzz around these bad boys goes beyond their fun flavor. Baru nuts benefit your body with fiber, healthy fats and micronutrients.

Like other nuts, baru nuts offer protein and healthy fats that are related at a reduced risk of heart disease.

But these babies have a lot more fiber than other nuts, which can be a #win for people trying to lose weight. Fiber gets things done 💩 *and* it helps you feel full faster and longer.

Baru nuts also help supplement your micronutrient quotas. They are particularly rich in:

According to a brand, a 30 grams (g) portion of dry-roasted baru nuts provides:

1. They are rich in antioxidants

Like other nuts and seeds, baru nuts contain antioxidants such as polyphenols, vitamin E and gallic acid.

Research reveals that these antioxidants can help your body fight off free radicals, which could trigger diseases like cancer, Alzheimer’sand more.

2. Baru nuts are good for the heart

Research on how baru nuts benefit human health is Great limit. But we know they offer a few benefits for your heart.

Cholesterol is an important measure of heart health. A little study found that when overweight or obese women added a small handful of baru nuts to their daily diet, their good cholesterol levels increased.

Noshing on foods full of antioxidants — like baru nuts! – can also help compose any oxidative stresspotentially preventing heart disease.

3. Baru nuts promote healthy weight loss

Remember the study women who added baru nuts to their daily diet? Well, they also had a smaller waistline and less belly fat after 2 months of consuming barukas.

Of course, baru nuts aren’t the only nuts that will help you shed a few pounds (if that’s your goal). Nut consumption, in general, can be related at a reduced risk of obesity.

4. They may relieve chronic obstructive pulmonary disease (COPD)

A test tube study suggests that baru nut extract may help speed healing of lung cells affected by chronic obstructive pulmonary disease (COPD).

We cannot stress enough that this is preliminary research. But people with chronic conditions that interfere with wound healing should watch this space! 👀

5. Baru nuts = a tasty and healthy snack

It’s undeniable: Baru nuts are an excellent snack.

Protein and fiber will prevent cravings. Healthy fats will give you energy while making it easier to absorb fat soluble vitamins like A, D, E and K.

Additionally, baru nuts have a satisfying crunch, creamy center, and hint chocolate flavor. Same researchers called them “a great option for healthy eating”.

Roasted baru nuts seem safe to most people.

That said, avoid if you are allergic to…

If you have any allergies to beans, nuts, or seeds, talk to your doctor before cramming baru nuts down your throat.

The buzz around baru nuts is growing, but they can be hard to find! You can buy these bad boys online or at some health food stores.

Some common brands:

According to baru nut vendorsyou can’t eat these babies raw. This is why they are always sold roasted (and sometimes salted).

Eat your barukas like any other nut:

Enjoy your mealbaru supporters!

  • Baru nuts are not nuts at all. It is a seed and a member of the legume family (like peanuts!).
  • They’re packed with antioxidants, fiber, protein, and heart-healthy micronutrients.
  • Research is still ongoing, but baru nuts appear to be beneficial for people trying to lose weight.
  • When roasted, baru nuts make an easy, portable and healthy snack.
  • Enjoy these nuts as you would any other nut or seed – on their own, as a garnish, or blended into a smoothie or nut butter.


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Richard V. Johnson