Is this the first time I heard that chestnuts can be eaten raw? Yes! And it’s really delicious!

When it comes to chestnuts, many people first think of sugar-roasted chestnuts, and even the fragrance wafts through their minds.

However, a few days ago there was a hot search saying "This is the first time I heard that chestnuts can be eaten raw."

Is this true? Can fresh chestnuts be eaten raw? Let's talk about it today~

Can chestnuts be eaten raw?

Let me give you the answer first: chestnuts can not only be eaten raw, but also taste and are more nutritious than fried chestnuts.

When I was a child, there were many chestnuts planted on the hill next to my hometown. Every summer vacation, I would go pick chestnuts with my friends, and then peel them even if they were prickly, to eat the freshest and tenderest chestnuts. Freshly peeled chestnuts are crispy and full of moisture when eaten raw, which is completely different from the soft and sticky texture after being fried.

Unripe chestnuts on the tree. Image source: unsplash.com

Compared with fried chestnuts, raw chestnuts are richer in vitamin C. Because of the high water content, the energy obtained by eating the same weight of chestnuts is also lower, and it is less likely to gain weight, so it is worth recommending.

What is the nutritional value of chestnuts?

1. High starch, low fat

Chestnut belongs to the nut family, but it does not contain as much fat as walnuts, hazelnuts, almonds and other nuts. On the contrary, chestnuts are characterized by high starch content and very little fat.

Compared with general nuts, fresh chestnuts have a higher moisture content. Although the content of various nutrients in chestnuts from different origins and varieties varies greatly, the moisture content is usually between 42.10% and 61.30%. In this respect, fresh chestnuts are somewhat similar to potatoes.

The starch content of fresh chestnuts is usually 21.54% to 38.10%, and the soluble polysaccharide content is usually 0.72% to 11.92%. The fat content is usually 0.85% to 5.44%, which is much less than the fat in common nuts. The protein content is 2.90% to 8.65%, which is higher than that of cooked rice.

The carbohydrate content of dried chestnuts is as high as 77%, which is comparable to 75% of cereals. Therefore, chestnuts can even be eaten as a staple food. In addition, because chestnuts have more resistant starch and soluble polysaccharides that are not absorbed by the small intestine, their glycemic index is lower than that of rice, so they are more friendly to diabetics and other people who need to control blood sugar.

2. Rich in Vitamin C

Fresh chestnuts have another big advantage - they are rich in vitamin C, which can reach 24 mg/100g, which is more than tomatoes and more than ten times that of apples!

How to eat chestnuts healthily?

1 Eat in moderation

Chestnuts are high in starch. If they are relatively large chestnuts, eating about 10 of them may be as much as a bowl of rice noodles. In addition, chestnuts are high in dietary fiber. These unabsorbed dietary fibers will be fermented by bacteria in the large intestine, producing a lot of gas, which can easily cause bloating. Therefore, don't eat too many chestnuts at one time.

Image source: unsplash.com

2. Replace some staple foods

Since chestnuts are high in starch and calories, if you eat chestnuts, you should pay attention to reducing the amount of staple food you eat, or occasionally use them to replace staple food.

How to peel chestnuts easily?

The outer shell of chestnuts is thorny, so it is really difficult to peel.

It is best to wait until the end of August or early to mid-September every year, when the chestnuts are almost ripe and will open a little or even open their mouths. At this time, you can easily peel them with gloves and harvest a few chestnuts.

Image source: unsplash.com

In addition, chestnuts are not easy to peel when eaten. I suggest you try the following methods:

① Air drying method. You can put fresh chestnuts in a ventilated and dry place to air them for a few days, so that the chestnut skin will be very easy to peel. This method can also make chestnuts into dried fruits, and you only need to soak them in water before eating.

②Hot water soaking method: Wash the raw chestnuts and put them in a basin, soak them in boiling water for about 5 minutes, then take them out and peel them, which will be much easier.

③Sun exposure method: Place the raw chestnuts you want to eat in the sun for a day, the chestnut shells will crack and will be much easier to peel.

④ Microwave oven: Use scissors to cut open the shell of the raw chestnuts you bought, put them in the microwave and heat them at high temperature for 30 seconds. The skin and flesh inside will automatically fall off, making it much easier to peel them.

References

[1] Zhou Liandi. Study on genetic diversity of chestnut germplasm resources[D]. China Agricultural University, 2005.

[2] Jiang Xibing, Gong Bangchu, Tang Dan, et al. Analysis of genetic variation of nut phenotype and nutritional composition of some Chinese chestnut varieties[J]. Journal of Northwest Botany, 2013, 33(11): 2216-2224.

[3] Wu Yanyan, Shi Wenshi, Shi Xinru, et al. Comprehensive evaluation of nutrients and antioxidant components of chestnut nuts[J]. Journal of Forestry Science Research, 2022, 35(06): 12-22.

[4] Zhang Le, Wang Zhaogai, Yang Hui, et al. Analysis of nutritional components and flavor substances of different chestnut varieties[J]. Food Science, 2016, 37(10): 164-169.

[5] Chen Zaixin, Lei Zexiang, Liu Huining, et al. Analysis of nutritional components of chestnut and fuzzy comprehensive evaluation of its quality [J]. Fruit Science, 2000(04):286-289.

[6] Lu Bin, Li Yuyuan, Liu Bo, et al. Changes of moisture, sugar and starch content of chestnuts under different storage conditions [J]. Yunnan Forestry Science and Technology, 1993(01):45-47+56.

[7] Kan Lina, Li Qian, Xie Shuangshuang, et al. Comparison of chestnut germplasm resources distribution and nutritional components in my country[J]. Food Industry Science and Technology, 2016, 37(20): 396-400.

[8] Qin Haibing, Mo Kaiju, Wang Xingping. Types of carbohydrates in chestnut and their digestibility[J]. Food Science, 2010, 31(21): 191-194.

Planning and production

Author: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Review | Zhong Kai, Researcher at the National Food Safety Risk Assessment Center

Editor: Yinuo

Planning丨Yinuo