The emerging “baru almond,” marketed as “baruka” or baru nut, has gained attention as a potential health food. However, a closer look reveals that this seed—native to the Brazilian Cerrado biome—is not necessarily superior to established nut varieties like almonds, macadamias, or pistachios. This article breaks down the science, benefits, and drawbacks of baru nuts compared to other options, while also highlighting the sustainability concerns surrounding their production.
Nutritional Profile and Cholesterol Reduction
Baruka nuts do contain a high concentration of polyphenols, potent antioxidants that contribute to their biological activity. Initial animal studies showed promising results: rats fed baru nuts exhibited lower cholesterol levels compared to those consuming lard. However, this comparison is misleading, as nearly any diet would outperform lard in terms of cholesterol impact.
More relevant research involving human subjects reveals a 9% reduction in LDL cholesterol with a 20-gram daily intake (approximately 15 nuts) over six weeks. While this is statistically significant, the effect is comparable to that achieved with regular almonds at higher doses. Specifically, 20 grams of baru nuts appear to yield similar results to 73 grams of almonds—making them more potent on a per-serving basis.
However, other studies indicate even more substantial cholesterol reductions with almonds. Consuming just 25 grams of almonds daily for four weeks can lower LDL by 6%, while a mere 10 grams (seven almonds) can achieve a 30% reduction in the same timeframe. This suggests that almonds may be more effective than baru nuts at lowering LDL cholesterol. Furthermore, inconsistent findings exist: one study of baru nuts at the same 20-gram dose over eight weeks found no significant cholesterol-lowering effect.
Processing and Glycotoxin Concerns
A key issue with baru nuts is the necessity of heat treatment. Raw baru nuts contain compounds that must be deactivated through cooking before consumption. This processing introduces advanced glycation end-products (AGEs), compounds linked to increased oxidative stress and inflammation. While AGEs are highest in cooked animal products (bacon, grilled hot dogs, barbecued chicken skin), roasted nuts also contain significant levels.
Given the choice, raw nuts and seeds are preferable to avoid AGEs altogether. Since raw baru nuts are not commercially available, choosing almonds, macadamias, or pistachios in their natural form offers a healthier alternative.
Sustainability and Ecosystem Impact
The production of baru nuts also carries ecological implications. The Cerrado, the native habitat of the baru tree, is one of the world’s most threatened ecosystems. Its destruction due to cattle ranching and feed crop cultivation is extensive. While sustainable harvesting of baru nuts could incentivize conservation, this remains largely unrealized. Currently, the economic viability of large-scale baru nut production relies on deforestation.
Conclusion
Baruka nuts present a moderate health benefit, comparable to almonds in cholesterol reduction, but with added processing concerns related to AGEs. More importantly, their sustainability is questionable, as current production practices contribute to the destruction of the Cerrado ecosystem. For optimal health and environmental responsibility, prioritizing raw almonds, macadamias, or pistachios remains a more informed choice.
