Nuts, hazelnuts or filberts

Nuts, hazelnuts or filberts contains 9.7g of fiber per 100g (35% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Yes — Nuts, hazelnuts or filberts is rich in magnesium (39% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. fiber supports Estrogen and Insulin production. vitamin b6 supports Progesterone and Dopamine production.

Yes. Nuts, hazelnuts or filberts provides 680mg of potassium per 100g (14% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Phytates (especially in almonds, Brazil nuts). Oxalates (almonds, cashews — can contribute to kidney stones in susceptible people). Soaking 8-12h + dehydrating ("activated" nuts). Roasting reduces some anti-nutrients. Pair with vitamin C-rich foods to boost mineral absorption. Nuts are nutrient-dense — the benefit far exceeds anti-nutrient concerns.

Nuts, hazelnuts or filberts has a satiety score of 0.0/10. The 9.7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.