Galip nuts are gaining a reputation as the next big superfood, thanks to their potential benefits for weight loss, heart health, and glowing skin. They come from the Canarium Indicum tree, with rich nutrient content including vitamin A, iron, B vitamins, manganese, folate, protein, healthy fats, and antioxidants.
These nuts, known as Galip in Pidgin, have been a dietary staple in Melanesia for thousands of years. They have a creamy flavor when raw and develop a different taste when dried and roasted. Packed with protein, calcium, and potassium, they make for a nutritious snack. Half of the fat in these nuts is heart-healthy monounsaturated fat, which can help lower bad cholesterol and reduce heart disease risk. They also provide all essential amino acids, which are uncommon in plant-based proteins.
Containing around 72–75% fat, Galip nuts have a buttery texture. These fats are mainly healthy monounsaturated fatty acids, including palmitoleic acid, an omega–7 fatty acid beneficial for brain health. This fatty acid is part of myelin, which protects neurons and can prevent neurodegenerative diseases. The nuts support artery health as well, thanks to their impact on cholesterol and triglycerides, reducing coronary heart disease risk.
Research suggests that the omega-7 fatty acids in Galip nuts might improve the health of skin, nails, and hair by promoting new skin cell development and protecting against damage. They also boost the body’s synthesis of collagen and elastin, which maintain youthful skin. With flavonoids that shield cells from environmental toxins, Galip nuts act as antioxidants fighting free radicals and chronic diseases.
Mineral-rich, Galip nuts are beneficial for bone health, especially as you age. High-fat snacks like Galip nuts can surprisingly help with weight loss. Although they contain 201 calories per ounce, their healthy fats and fiber can increase the feeling of fullness and help reduce inflammation—a key factor in weight gain.
Galip nuts are low in carbs, making them suitable for ketogenic diets. Regular consumption can help reduce inflammation, often linked to diabetes, cancer, and other diseases, due to their magnesium content.
These nuts may help manage diabetes by improving glycemic control, as indicated in studies. Their fiber content also supports gut health, potentially benefiting the digestive system, though more research on copper’s role is needed. They’re also rich in magnesium, which can improve sleep and treat insomnia.
Galip nuts are an excellent source of vitamin E, offering skin and hair health benefits. They can be enjoyed raw or roasted for a crispy texture and pair well with dishes like coconut milk and honey. Generally safe in moderation, they can cause allergies in some people. It’s best to opt for unsalted and unsweetened varieties to avoid high blood pressure. Excess intake might cause gastrointestinal issues due to high fiber content.
For those without allergies or dietary restrictions, Galip nuts can be a healthy addition to your diet, offering significant benefits when consumed in moderation.
