It shows that peanuts are an excellent source of compounds such as resveratrol, phenolic acid, flavonoids, and phytosterols that block cholesterol absorption in the diet. Peanuts are rich in several vitamins, minerals, and plants, which can be used to treat many diseases.
Although it is mainly used for oil production, peanut oil by-products contain many other functional compounds such as proteins, fiber, polyphenols, antioxidants, vitamins, and minerals which are added to many processed foods as functional ingredients.
In this article, we will discuss the potential health benefits of peanuts, their nutritional profile, and the potential side effects that they can cause.
Peanuts promote heart health by supporting weight loss, preventing gallstones, and helping control blood sugar. Studies have shown that peanuts are useful for weight loss and associated with a reduced risk of heart disease.
Constituents of peanuts
- The protein content is between 22% and 30% of the total calories of peanuts, making them a great source of plant protein.
- However, some of the most common proteins in peanuts, such as arachine and conarachine, are allergic to some people and can cause life-threatening reactions.
- Peanuts are low in carbohydrates and high in protein, fat, and fiber.
- They have a low glycemic index (GI) which measures how quickly carbohydrates enter the bloodstream during a meal.
- Peanuts are an excellent source of vitamin E, vitamin B1, thiamin, vitamin B3, niacin, and vitamin B9 as well as folic acid, biotin, copper, magnesium, manganese, and phosphorus. B vitamins are considered good for brain health.
- And peanuts are a good source of riboflavin (vitamins B2, B1, and B3), thiamine (vitamins B3 and B4), niacin, folic acid, and vitamins B9.
Some historic information related to peanuts
Further, scientific evidence suggests (but has not proven) that 15 ounces of most nuts, including peanuts, can reduce the risk of heart disease as part of a diet that contains low saturated fat and cholesterol.
The American Heart Association certifies peanuts with a heart checkmark, making it easier to identify heart-healthy foods.
The study was published in the British Journal of Nutrition by Blomhoff, R. and Carlsen, M.H. Several nuts and plant foods identified with a high total antioxidant content, suggesting that nuts with a high antioxidant content are key to their cardioprotective benefits.
This could help explain the results of the Iowa Women’s Health study on the risk of death from cardiovascular disease and coronary heart disease that showed strong and consistent reductions in increased consumption of nut and peanut butter.
Some random facts of peanuts related to benefits of peanuts
- Among the 30,000 women in the study who ate nuts and seeds more than four times a week, including peanuts, had a 40% lower risk of advancing from coronary heart disease among those who ate more than four times a week.
- Compared to those who never ate nuts like peanuts, doctors who ate them twice or more often a week halved their risk of dying of heart disease and also reduced their risk of coronary heart disease by a third.
- The overall mortality rate fell from 11% to 19% with weekly consumption of nut and peanut butter, 1 to 4 times a week.
- Eating five or more times a week peanuts or one tablespoon of peanut butter reduced the risk of Type 2 diabetes by more than 20%.
- Data published in the ongoing CSFII-DHKS (diet and health knowledge survey) study (1994-1996) showed that women who regularly ate peanuts had a higher intake of healthy fats, fiber, vitamin A, vitamin E, folic acid, calcium, magnesium, zinc, and iron, leading to higher levels of the Healthy Eating Index.
- Peanuts contain 50% of the fat in Table 9 (cal/gram) and contribute more calories than traditional food used for humanitarian aid, such as milk, corn, soybeans, wheat, and other cereals.
- Peanut is also a source of insoluble fiber (31, 32) that is associated with a reduced risk of weight gain.
Some Other Health Benefits of Peanuts
- Other health benefits of peanuts Apart from being a weight-loss food, peanuts are linked with several other health benefits.
- Peanuts are rich in monounsaturated fatty acids, a type of fat that is highlighted in heart-healthy Mediterranean diets.
- Peanuts fight bad cholesterol and, if consumed in moderate amounts, can improve heart health. Peanuts are fat-free and low in saturated fat, making them the perfect healthy snack.
- They keep you full and give you plenty of energy, and when combined with protein and fiber, they can help you lose weight.
- Peanuts are among the nuts that should be consumed regularly due to their excellent vegetable protein sources, various vitamins and minerals as well as plant compounds.
- Including peanuts in your diet is taboo and helps not only to build muscle but also to lose weight.
- Of all nuts, peanuts are second only to almonds in protein count. As they are high in fat, they are also high in calories and should not be overeaten.
- Studies have shown that people who add moderate amounts of peanuts to their diet do not gain weight from peanuts.
These are essential for maintaining the body’s metabolism and reducing the risk of multiple diseases.
- Peanuts are an excellent source of vitamin E, vitamin B1, thiamin, vitamin B3, niacin, and vitamin B9 as well as folic acid, biotin, copper, magnesium, manganese, and phosphorus.
- B vitamins are considered good for brain health, and peanuts are a good source of riboflavin (vitamins B2, B1, and B3), thiamine (vitamins B3 and B4), niacin, folic acid, and vitamins B9.
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