Are Baruka Nuts the Healthiest Nut?

In recent years, a new nut has emerged on the health food scene known as baru almonds, branded as “barukas” or simply baru nuts. Technically, these nuts are seeds from a tree native to the Brazilian Savannah, known as the Cerrado, which is unfortunately one of the most endangered ecosystems worldwide. With extensive cattle ranching and crop production over the last three decades leading to the destruction of much of this habitat, promoting the sale of baru nuts could help provide economic incentives to preserve these vital trees.

The Nutritional Profile of Baru Nuts

While baru nuts have gained popularity and are widely consumed, scientific research exploring their biological properties is limited. These nuts are rich in polyphenol phytonutrients, which likely contribute to their impressive antioxidant activity. Notably, 90% of these phytonutrients are located in the peel. So, are baru nuts nutritious? Yes, they are, but do they provide any unique health benefits beyond what other nuts offer?

Cholesterol-Lowering Potential

Some studies have indicated that groups fed baru nuts experienced lower cholesterol levels, suggesting potential dietary benefits for cholesterol management. However, it is essential to note that these studies often involved rats and compared the effects of baru nuts against lard—a rather unbalanced comparison. Fortunately, a randomized controlled study involving human participants found that consuming less than an ounce of baru nuts daily for six weeks led to a 9% reduction in LDL cholesterol.

Comparative Analysis with Other Nuts

To put this into perspective, 20 grams of baru nuts, equivalent to approximately 15 nuts, produced results comparable to regular almonds, which have been extensively studied. With regular almonds, individuals consuming 25 grams daily achieved a 6% reduction in LDL cholesterol, while consuming just 10 grams (about seven almonds) resulted in a remarkable 30% decrease over the same period. This suggests that while baru nuts are beneficial, regular almonds may be more effective for cholesterol management due to the volume of research backing their health claims.

Concerns with Baru Nuts

One of the significant drawbacks of baru nuts is that they cannot be consumed raw. They contain compounds that require heating to render them safe for human consumption. While raw nuts are generally preferred due to their lower levels of advanced glycation end products (AGEs), which contribute to oxidative stress and inflammation, baru nuts fall short in this regard. AGEs are often formed in high-fat, high-protein foods during cooking, making the consumption of raw nuts and seeds more desirable.

Conclusion

Baru nuts present a nutritious option with potential cholesterol-lowering benefits, but they are not without their limitations. Regular almonds, supported by extensive research, may offer more significant health benefits, especially in terms of LDL cholesterol reduction. Additionally, the inability to consume baru nuts raw raises concerns about AGEs and overall health. For those looking for the healthiest nut option, it may be wise to stick with more commonly studied varieties.