Peanuts
Peanuts are an excellent source of plant-based protein, fiber, and many key vitamins and minerals. Peanuts come in many forms, including roasted, salted, chocolate-coated, and as peanut butter. Different types have different nutritional profiles and various health benefits.
The peanut botanical name is Arachis hypogaea which belongs to the family Fabaceae. These are also known as the groundnut, goober, pindar or monkey nut.
Despite their name, peanuts are unrelated to tree nuts. As a legume, they’re related to beans, lentils, and soy.
Nutritional Value –
Peanuts are an especially good source of healthful fats, protein, and fiber.While these may have a large amount of fat, most of the fats they contain are known as “good fats.” These kinds of fats actually help lower your cholesterol levels. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, these are nutrient-rich and low in carbohydrates.
Nutrients per Serving
A ¼ cup serving of raw peanuts contains:
• Calories: 161
• Protein: 7.3 grams
• Fat: 14 grams
• Carbohydrates: 4.6 grams
• Protein: 7.3 grams
• Fiber: 2.4 grams
• Sugar: 1 gram
How to use Peanuts?
Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains the many antioxidants and phytochemicals. Adding more peanuts to your diet is easy enough to do, whether with peanuts or peanut butter.
Here are some ways to use these nuts in a variety of dishes –
• Bake them into cookies or pies.
• Make a peanut butter and banana sandwich.
• Top your yogurt with these nuts.
• Toss them in a salad.
• Add peanuts to your stir fry or noodles dish.
Benefits –
• Gallstones Prevention
Peanut consumption may cut the risk of gallstones in both men and women. As most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of these nuts may be the cause of this effect.
• Heart Health
Peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol, thus these nuts makes your heart healthy.
• Maintain Healthy Weight
These nuts are full of healthful fats, protein, and fiber, they make a satisfying snack. Eating them in moderation may help a person maintain a healthy weight.
• Manage Diabetes
These nuts help control blood sugar levels because they are relatively low in carbohydrates but high in protein, fat, and fiber. Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simpler carbohydrates.
• Reduce Inflammation
Peanuts are a good source of fiber, which helps reduce inflammation throughout your body as well as aids your digestive system.
• Alzheimer’s Protection
These nuts have vitamin E and niacin, which might have the potential to protect the brain from Alzheimer’s disease.
Side Effects
Peanuts are one of the most common food allergens. Peanut allergies are potentially life-threatening, and these nuts are sometimes considered the most severe allergen.The following symptoms might be noticed:
• Diarrhoea
• Increased itching of the skin (exacerbation of atopic eczema)
• Swelling of face, lips, throat and skin (angioedema)
• Vomiting
• Asthma
• Anaphylactic shock
• Raised red bumps or rashes on the skin (urticaria or hives)
• Food poisoning: Contamination of peanuts by a fungus called Aspergillus flavus is a common occurrence and eating such contaminated peanuts might cause food poisoning.
People with this allergy should avoid all peanuts and its products.
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