The nutritional profile of peanuts is impressive. They are a great source of fiber, numerous essential vitamins, and plant-based protein.
There are various different ways to prepare peanuts, including roasted, salted, chocolate-covered, and in peanut butter. Peanuts have a healthy nutritional profile and a high-calorie content, making them most healthy when consumed in moderation. Yes, there are many health benefits of peanuts.
Nutritional Composition Of Peanuts
The nutritional composition of peanuts, their health advantages, and how various varieties compare are all covered in this article.
Peanuts are an especially good source of healthy fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates. According to the United States Department of Agriculture (USDA), 100 grams of unsalted roasted peanuts contain the following nutrients in grams (g), milligrams (mg), or micrograms (mcg):
| Energy | 567 | kcal |
| Protein | 26.67 | g |
| Carbohydrates, by difference | 16.67 | g |
| Fiber, total dietary | 10 | g |
| Calcium | 87 | mg |
| Potassium | 667 | mg |
| Iron | 3.33 | mg |
| Sugar, Total including NLEA | 3.33 | g |
(source)
Health Benefits Of Consuming Peanuts
Peanuts Helps In Improving Cardiovascular Health
Monounsaturated and polyunsaturated fats are more abundant in peanuts than saturated fats, which are less healthy. Peanuts have a lower saturated fat content than other forms of fat, making them healthier for the heart.
According to Trusted Source, consuming 46 g of peanuts or peanut butter per day may help diabetics’ hearts. (source)
Being Healthy In Terms Of Weight By Eating Them In Moderation
Peanuts are a filling snack since they are packed with protein, fibre, and healthy fats. A person may maintain a healthy weight by eating them in moderation.
According to Research, women who consumed nuts, such as peanuts, twice a week had a marginally lower risk of weight gain and obesity over the course of eight years than those who consumed little to no nuts.
Eating peanuts and other nuts may lower a person’s risk of obesity over the course of five years, according to a large-scale study. (source)
Peanut Helps In Controlling Blood Glucose Levels
For those who have diabetes or are at risk of developing it, peanuts are a fantastic snack. Due to their low glycemic index (GI), peanuts do not result in significant blood sugar rises.
Foods with a GI of 55 or less are considered low GI by nutritionists, whereas those with a GI of 70 or above are considered high GI. With a GI rating of 2, peanuts are a low-GI meal.
Due to their high protein, fat, and fiber content, peanuts have a comparatively low carbohydrate content compared to other nuts. Protein takes longer to digest than simple carbohydrates, while fiber slows down the digestive processes, providing for a steady release of energy.
According to research, consuming peanut butter or peanuts may assist obese women who are more likely to develop type 2 diabetes control their blood sugar levels.
Peanuts are a great source of protein, packing more than 7 grams into each 1-ounce (28-gram) serving.
Peanuts Have Wound Healing Properties As It’s A Rich Source Of Protein
Protein is important for growth and development, as well as for wound healing, tissue repair, immune function, and more. It’s also crucial for increasing strength and supporting muscle growth, especially when paired with resistance training
According to one study, taking a peanut powder supplement increased muscle mass and strength among older adults when combined with resistance training (source)
Peanuts May Help In Enhancing Sexual Function
Arginine, an amino acid that is transformed into nitric oxide, is abundant in peanuts. Nitric oxide is a substance that aids in expanding blood vessels to enhance circulation and blood flow. According to studies, arginine supplements could be used to treat mild to severe erectile dysfunction. Additional research on test tubes and animals revealed that arginine could raise testosterone levels, stimulate libido, and improve the quality of sperm. Resveratrol, an antioxidant that has also been demonstrated to enhance male sexual health, is also found in peanuts (source)
Precautions You Should Take Before Consuming Peanuts
Due to their high calorie content, it makes sense to have peanuts in a balanced diet in moderation. A high calorie diet may make you gain weight. Whether or not the foods from which those calories are derived are healthful is irrelevant.
Due to their high sodium content, roasted, salted peanuts may be less healthy than raw peanuts. Nevertheless, if people eat them in moderation, they can take pleasure in them as a part of a nutritious, balanced diet.
Side Effects Of Consuming Peanuts
Arachin and conarachin are two proteins found in peanuts. These proteins cause severe allergies in certain people. For certain persons, an allergic reaction to peanuts can be fatal.
Also Read: Health Benefits Of Cardamom: Nutrition, Health Facts & Downside
