People can enjoy peanuts and peanut butter in moderation as a snack throughout the day. In main meals, peanuts make a great addition to salads or Thai dishes. Peanuts contain more healthful monounsaturated and polyunsaturated fats than they do saturated fats. This fat ratio makes peanuts better for the heart than fat sources with a higher proportion of saturated fats. A study found that eating 46 g of peanuts or peanut butter each day may improve heart health for people with diabetes.
Because peanuts 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. Research found that women who ate nuts, including peanuts, twice a week had a slightly lower risk of weight gain and obesity over 8 years than those who rarely ate nuts. Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index GI , meaning they do not cause big spikes in blood sugar levels.
Peanuts have a GI score of 23 , making them a low-GI food. Learn more about the GI scale here. Peanuts 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 simple carbohydrates. Research suggests that eating peanut butter or peanuts may help women with obesity and a higher type 2 diabetes risk to manage their blood sugar levels.
Peanuts contain proteins called arachin and conarachin. Some people are severely allergic to these proteins. For these people, peanuts can cause a life-threatening allergic reaction. Because peanuts are high in calories, it is sensible to eat them in moderation as part of a balanced diet. Consuming too many calories may lead to weight gain. This is true regardless of whether the foods those calories come from are nutritious or not. Roasted, salted peanuts may be less healthful than raw peanuts due to their high sodium content.
That said, if people consume them in moderation, they can enjoy them as a part of a healthful, balanced diet. Peanuts are a nutrient-rich source of protein, dietary fiber, and healthful fats. Eating them in moderation, as part of a balanced diet, may:. Peanuts are a good option for people with diabetes for these reasons. They are also a good snack option for those looking to reduce carbohydrates and increase healthful fat intake.
For their optimal health benefits, choose raw peanuts with the skin on. Raw peanuts with their skin on are high in cell-defending antioxidants. Roasted, salted peanuts are high in sodium, which health professionals link to heart disease. That said, eating roasted, salted peanuts as part of a balanced diet is okay. As with most foods, the key to enjoying peanuts is eating them in moderation as part of a healthful, calorie-controlled diet.
Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. However, it is possible for raw peanuts to be contaminated with a mold called Aspergillus flavus that produces a potential carcinogen called aflatoxin.
According to a review in The American Journal of Clinical Nutrition , aflatoxins are well recognized as a cause of liver cancer, compromised immunity, disrupted protein metabolism and death in farm and laboratory animals.
The liver is the primary organ affected. The level of dietary exposure to aflatoxins necessary to affect human health has not been confirmed. Peanuts are not the only food susceptible to aflatoxin; it has been detected in corn, almonds, pistachios, hazelnuts, Brazil nuts, walnuts and even some spices and herbs.
However, you should know that peanuts are powerhouses of nutrition and - funnily enough - not at all related to tree nuts.
Peanuts are actually legumes from the same family of crops as beans, lentils and soy. A study published in the Journal of Food Science and Technology in says that peanuts are a rich source of mono- and polyunsaturated fats, which are considered to be healthy and essential nutrients for the body. Being low in carbohydrates but rich in plant proteins makes peanuts a great source of protein for people following any dietary pattern.
Peanuts are also rich in vitamins E, B1, B3 and B9 and minerals like magnesium, phosphorus and copper. More recent studies show that peanuts are an excellent source of compounds like resveratrol, phenolic acids, flavonoids, arginine and phytosterols, all of which have immense health benefits to impart. Aids weight loss: A study published in Nutrition Research in suggests that because peanuts are so low in carbohydrates and so high in essential nutrients like protein and fiber, they can help maintain a healthy body mass index BMI especially in children and young adults.
Improves heart health: The same study also mentions that eating peanuts is associated with better regulation of low-density lipoprotein and overall cholesterol levels. This attribute is definitely great for your heart as it can keep your blood vessels clear and healthy, prevent blockages and heart diseases.
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