Unlocking Health Benefits: The Truth About Peanuts
Peanuts are one of the most popular and widely consumed nuts in the world. They are not only delicious, but also nutritious and beneficial for health. However, some people may wonder if eating peanuts is good or bad for them, especially if they have allergies, diabetes, or weight issues.
Table of Contents
- Is it good to eat peanuts?
- Nutritional Value of Peanuts
- Simple Recipe
- Frequently Asked Questions
- Reference
Is it good to eat peanuts?
Peanuts are a popular and versatile food that can be enjoyed in various ways. They can be roasted, boiled, fried, or made into peanut butter, oil, or flour. Many people love the crunchy texture and savory flavor of peanuts, but some may worry about their high fat and calorie content. However, contrary to common misconceptions, eating peanuts can actually be beneficial for your health, as long as you consume them in moderation and choose the right types. Peanuts are not only delicious but also nutritious, as they contain many essential nutrients and antioxidants that can improve your cardiovascular, metabolic, and immune health. In fact, a Japanese pharmacologist has claimed that peanuts have similar effects as olive oil, which is widely regarded as a healthy fat. He said that peanuts can lower bad cholesterol, protect blood vessels, prevent inflammation and allergies, and even delay aging.
Nutritional Value of Peanuts
Fatty acids in peanuts help protect blood vessels
Peanuts are high in fat, but most of it is healthy unsaturated fat, which can lower the risk of heart disease and stroke. According to Professor Kazuyoshi Yazawa of Waseda University, Japan, one of the main fatty acids in peanuts is oleic acid, which is also found in olive oil. Oleic acid can help reduce the levels of LDL cholesterol, the “bad” cholesterol that can clog the arteries, and increase the levels of HDL cholesterol, the “good” cholesterol that can remove the excess cholesterol from the blood. This can improve the elasticity and function of the blood vessels, and prevent the formation of plaque and clots. A study by Harvard University, which followed more than 120,000 people for 30 years, found that eating peanuts and other nuts was associated with a lower risk of death from cardiovascular disease. Another study by Pennsylvania State University, which compared the effects of four different diets on blood cholesterol and inflammation, found that a diet rich in peanuts and peanut oil was the most effective in lowering LDL cholesterol and triglycerides, and increasing HDL cholesterol. The researchers suggested that peanuts and peanut oil may have a similar effect as olive oil in the Mediterranean diet, which is known to be beneficial for heart health.
“Resveratrol” in peanuts has antioxidant and anti-allergic properties
Peanuts are not only rich in fat, but also in antioxidants, which can protect the cells from oxidative stress and inflammation. One of the antioxidants in peanuts is resveratrol, a polyphenol that is also found in grapes and red wine. Resveratrol has been shown to have various health benefits, such as preventing cancer, diabetes, and neurodegenerative diseases. Professor Yazawa notes that resveratrol in peanuts may also have anti-allergic effects, by inhibiting the release of histamine, a chemical that causes allergic symptoms such as sneezing, itching, and swelling. He suggests that eating peanuts may help reduce the severity of hay fever and other allergies. However, he also warns that some people may be allergic to peanuts themselves, and should avoid eating them. Peanuts are one of the most common food allergens, and can cause severe and potentially life-threatening reactions in some individuals. Therefore, it is important to consult a doctor before eating peanuts if you have a history of food allergies or asthma.
Peanuts are a good source of protein and fiber
Peanuts are not only high in fat and antioxidants, but also in protein and fiber, which can help you feel full and satisfied. Peanuts contain about 26% of protein, which is higher than most other nuts and legumes. Protein is essential for building and repairing the tissues and muscles in the body, and for producing hormones and enzymes. Peanuts also contain about 9% of fiber, which is higher than most other nuts. Fiber can help regulate the digestion and bowel movements, and lower the blood sugar and cholesterol levels. Fiber can also feed the beneficial bacteria in the gut, which can improve the immune system and the mood. A study by Purdue University, which compared the effects of snacking on peanuts, peanut butter, or rice cakes on appetite and energy intake, found that eating peanuts or peanut butter reduced hunger and increased fullness more than rice cakes. The participants who ate peanuts or peanut butter also consumed fewer calories at the next meal, and had lower blood sugar spikes after eating. The researchers concluded that peanuts and peanut butter can be a healthy and satisfying snack for weight management and diabetes prevention.
Simple Recipe
One of the easiest ways to enjoy the health benefits of peanuts is to use peanut butter as a spread for toast. Peanut butter contains oleic acid, a monounsaturated fat that can lower cholesterol levels and improve heart health. Moreover, peanut butter is rich in protein (26g of protein per 100g of peanuts), which can help regulate blood sugar levels and keep you feeling full longer. However, not all peanut butter products are created equal. To avoid added sugar and preservatives, it is best to choose natural or unsweetened peanut butter, or make your own at home.
Another creative way to use peanuts in your cooking is to replace breadcrumbs with peanut powder when frying foods. Peanut powder is made from roasted and ground peanuts, and it has a lower fat and calorie content than peanut butter. It also adds a nutty flavor and crunchy texture to your dishes. By using peanut powder instead of breadcrumbs, you can reduce the amount of carbohydrates and increase the amount of protein in your fried foods. This can help prevent the oxidation of frying oil, which can produce harmful compounds that damage your cells. Peanut powder can also be used to make sauces, smoothies, and baked goods.
Frequently Asked Questions
Can eating peanuts help with weight loss?
Consuming peanuts may contribute to weight loss. The oleic acid and high protein content in peanuts can help suppress blood sugar spikes, providing a feeling of fullness and reducing overall calorie intake. It is essential, however, to choose unsweetened peanut products to avoid added sugars that can contribute to weight gain and other health problems. A study by the Harvard School of Public Health found that eating peanuts or peanut butter at least twice a week was associated with a lower risk of obesity.
Are peanuts good for diabetes?
Peanuts can be beneficial for individuals with diabetes. The oleic acid in peanuts helps regulate blood sugar levels by improving insulin sensitivity. Additionally, peanuts have a low glycemic index, meaning they cause a slower rise in blood sugar than other foods. However, moderation is key, and it’s crucial for individuals with diabetes to monitor their overall carbohydrate intake, including those from peanuts and peanut products. A study by the American Diabetes Association found that eating peanuts or peanut butter with a high-carbohydrate meal reduced the postprandial blood glucose response.
What is the difference between peanuts and tree nuts?
Peanuts belong to the legume family, while tree nuts, such as almonds, walnuts, and cashews, are true nuts. While both peanuts and tree nuts offer various health benefits, they have different nutritional profiles. Peanuts are rich in protein and folate, while tree nuts often contain more healthy fats, vitamins, and minerals. It’s important to note that individuals with allergies should be cautious, as peanut allergies are not the same as tree nut allergies, and some people may be allergic to both. A study by the Journal of Allergy and Clinical Immunology found that peanut allergy was more prevalent than tree nut allergy in the US population.
Reference
- Mattes, R. D., & Kris-Etherton, P. M. (2008). Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk. The American journal of clinical nutrition, 87(2), 257S-260S.
- Malik, V. S., & Hu, F. B. (2012). Sweeteners and risk of obesity and type 2 diabetes: the role of sugar-sweetened beverages. Current diabetes reports, 12(2), 195-203.
- Jiang, R., Manson, J. E., Stampfer, M. J., Liu, S., Willett, W. C., & Hu, F. B. (2002). Nut and peanut butter consumption and risk of type 2 diabetes in women. Jama, 288(20), 2554-2560.
- Gillingham, L. G., Harris-Janz, S., & Jones, P. J. (2011). Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Lipids, 46(3), 209-228.
- Jenkins, D. J., Kendall, C. W., McKeown-Eyssen, G., Josse, R. G., Silverberg, J., Booth, G. L., … & Singer, W. (2008). Effect of a low–glycemic index or a high–cereal fiber diet on type 2 diabetes: a randomized trial. Jama, 300(23), 2742-2753.
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