Fitness

Benefits and harms of peanuts

Peanuts, scientifically known as Arachis hypogaea, originated in South America and are known by various names such as peanuts, pistachios and gubernas. Peanuts, despite their name, have nothing to do with tree nuts and, like legumes, are related to beans, lentils and soybeans.

Peanuts are rarely eaten raw in the United States and are often available in roasted or peanut butter, and other products include peanut oil, flour, and protein. These products are used in a variety of foods such as desserts, cakes, pastries, snacks and sauces.

According to Health Line, peanuts are rich in protein, fat and a variety of healthy nutrients. Studies show that peanuts can even be beneficial for weight loss and are associated with a reduced risk of heart disease, this article tells you everything you need to know about peanuts.

The nutritional value of peanuts

Here are the nutritional information for 100 grams of raw peanuts:

Calories: 567

Water: 7%

Protein: 25.8 grams

Carbohydrates: 16.1 grams

Sugar: 4.7 grams

Fiber: 8.5 grams

Fat: 49.2 grams

Saturated fat: 6.28 grams

Unsaturated fat: 24.43 g

Several unsaturated: 15.56 g

Omega 3: 0 g

Omega 6: 15.56 grams

Trans: 0 g

The fat in peanuts

Peanuts are high in fat, in fact they are classified as oilseeds. Much of the world’s peanut product is used to make peanut oil or peanut oil. Its fat content varies from 44 to 56 percent and is mainly composed of mono and polyunsaturated fats, most of which contain oleic and linoleic acids.

Peanut protein

Peanuts are a good source of protein, with a protein content of 22 to 30% of their total calories, which makes peanuts an excellent source of plant protein. The most abundant proteins in peanuts are peanuts and peanuts, which can be extremely allergenic to some people and cause life-threatening reactions.

Peanut carbohydrates

Peanuts are low in carbohydrates, in fact only 13 to 16 percent of their total weight. Lack of carbohydrates and protein, high in fat and fiber, peanuts have a very low glycemic index, which is a measure of how fast carbohydrates enter your bloodstream after a meal, making them a good choice for people with diabetes.

Peanuts Vitamins and Minerals

Peanuts are an excellent source of various vitamins and minerals, including:

Biotin: Peanuts are one of the richest food sources of biotin, which is very important to use during pregnancy.

Copper: Copper is a trace mineral in the Western diet, a deficiency of which may have adverse effects on heart health.

Niacin: Niacin, known as vitamin B3, has a number of important functions in your body, and is also associated with a reduced risk of heart disease.

Folate: Folate, known as vitamin B9 or folic acid, has many basic functions and is especially important during pregnancy.

Manganese: The trace element manganese is found in drinking water and most foods.

Vitamin E: This vitamin, which is a powerful antioxidant, is often found in large amounts in fat.

Thiamine: Thiamine is one of the B vitamins, also known as Vitamin B1, which helps your body’s cells convert carbohydrates into energy and is essential for the function of your heart, muscles and nervous system.

Phosphorus: Peanuts are a good source of phosphorus, a mineral that plays a key role in the growth and maintenance of body tissues.

Magnesium: It is believed that magnesium protects you against heart disease with various important functions.

Other peanut plant compounds

Peanuts contain various plant and bioactive compounds and antioxidants, in fact as rich as many fruits as antioxidants. Most antioxidants are found in peanut shells, which can only be eaten raw if they are raw. Peanut kernels include the following:

Pi Kumaric Acid: This polyphenol is one of the main antioxidants in peanuts.

Resveratrol: Resveratrol is a powerful antioxidant that reduces the risk of cancer and heart disease.

Isoflavones: Isoflavones are a group of antioxidant polyphenols that are associated with various health effects.

Phytic acid: Phytic acid found in plant seeds, including nuts, can interfere with the absorption of iron and zinc from peanuts and other foods eaten at the same time.

Phytosterols: Peanut oil contains significant amounts of phytosterols that interfere with the absorption of cholesterol from your digestive tract.

Weight loss with peanuts

Peanuts have been extensively studied with respect to weight maintenance. Peanuts do not seem to play a role in weight gain by increasing fat and calories. In fact, observational studies show that eating peanuts may reduce your risk of obesity by helping you maintain a healthy weight.

There are several factors that make peanuts a friendly food for weight loss:

They reduce food intake by making you feel fuller than other common snacks such as rice cakes.

It seems that people can reduce their food intake by consuming peanuts.

When peanuts are not chewed well enough, some of them may pass through your digestive system without being absorbed.

The high protein and unsaturated fat content of peanuts may increase calorie burning.

Read more: The best foods to burn calories

Other health benefits of peanuts

Peanuts are not only a friendly food for weight loss but also have other health benefits.

heart health

Heart disease is one of the leading causes of death worldwide. Observational studies show that eating peanuts and other nuts is likely to protect against heart disease. Peanuts contain a number of heart-healthy nutrients, including magnesium, niacin, copper, oleic acid, and various antioxidants such as resveratrol.

Gallstone prevention

Gallstones affect approximately 10 to 25 percent of adults in the United States. Two observational studies show that frequent consumption of peanuts may reduce the risk of gallstones in both men and women. Since most gallstones are composed mainly of cholesterol, peanut cholesterol may have a lowering effect, although further studies are needed to confirm these findings.

Side effects and personal concerns about peanuts

Apart from allergies, eating peanuts has not been associated with many side effects. Of course, there are still some concerns about its use that need to be considered.

Aflatoxin poisoning

Peanuts can sometimes be infected with a form of aflatoxin that produces aflatoxins. The main symptoms of aflatoxin poisoning include loss of appetite and discoloration of the eyes (jaundice), which are common symptoms of liver problems. Serious aflatoxin poisoning can lead to liver failure and liver cancer. The risk of aflatoxin contamination depends on how the peanuts are stored. With hot and humid conditions, especially in the tropics, this risk increases, so proper drying of peanuts after harvest and keeping temperatures and humidity low during storage can be effectively Prevented aflatoxin contamination.

Anti-nutrients

Peanuts contain a number of anti-nutrient nutrients, which are substances that interfere with your absorption of nutrients and reduce their nutritional value. Among the nutrients found in peanuts, phytic acid is particularly significant. Phytic acid or phytate is present in all grains, nuts, grains and legumes and in peanuts varies from 0.2 to 4.5%. Phytic acid slightly reduces their nutritional value by reducing the amount of iron and zinc in peanuts. This is usually not a concern for balanced diets and for people who eat meat regularly. However, it may be a major problem in developing countries where grains or legumes are the main food source.

Peanut allergy

Peanuts are one of the most common food allergens. Peanut allergy affects about one percent of Americans. Peanut allergy is potentially life-threatening, so peanuts are sometimes the most severe allergen. People with this allergy should avoid eating peanuts and related products.

in the end

Peanuts are as famous as they are healthy, they are an excellent source of plant protein and are rich in a variety of vitamins, minerals and plant compounds. They can also be useful as part of a weight loss diet and may reduce the risk of heart disease and gallstones. However, these beans are high in high-calorie foods and should not be consumed in excess.

Translator: Elahe Zarei

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