Peanut Nutrition Facts and Health Benefits:- One of the most popular nuts is peanuts (Arachis hypogaea). Peanuts aren’t nuts, surprisingly. Peanuts grow underground in pods, while almonds, cashews, and walnuts grow on trees. Peanuts are more related to peas and soybeans than tree nuts Yes, peanuts are a healthy snack. Peanuts have fibre and protein. They are rich in manganese, niacin, folate, thiamin, and vitamin E.
Peanut Nutrition Facts and Health Benefits
Peanut Facts About Food
- One ounce (28 grams), or about 28 peanuts, is one serving of peanuts. The USDA gives us the following nutrition facts for a serving of raw, unsalted peanuts.
- Calories: 161
- Fat: 14 grams
- Sodium: 5.1 mg
- Carbohydrates: 4.6 grams
- Fiber: 2.4 grams
- Sugars: 1.3 grams
- Protein: 7.3 grams
Sugar and carbs
- Raw peanuts have 4.6 grams of carbs per ounce, which means they have a low glycemic index (GI) of 14.2. A handful of peanuts is less likely to raise or lower your blood sugar than a bowl of corn flakes or a piece of white bread (which has a GI of 75).
- About 2 grams of peanuts’ carbs come from fibre, and just over 1 grams comes from natural sugars.
Fats
- There are 14 grams of fat in a handful of peanuts, but most of those fats are good for your heart.3 Some of these are polyunsaturated fat (4.4g) and monounsaturated fat (6.9 g). A handful of peanuts also has 1.8 grams of saturated fat.
- Peanuts that have been roasted in oil, seasoned, or covered in sugar may have different amounts or types of fat. Seasonings, coatings, and flavours can make the amount of fatty and fat in food higher.
Food for thought
- Peanuts are a healthy and filling snack because they have 7.3 grams of protein per ounce. Peanuts have all 20 amino acids, but arginine is the one that is found in the highest amounts.4
Key Minerals and Vitamins
- Peanuts have a lot of nutrients and can help you get the daily value (DV) of a number of vitamins and minerals. Peanuts have 134 mg of thiamin (16% DV), 2.4 mg of vitamin E (21% DV), 0.5 mg of manganese (22% DV), 68 mcg of folate (17% DV), and 3.4 mg of niacin (21% DV).
How many calories
- A serving of one ounce of raw peanuts has 161 calories. If you put filling on peanuts, the nutrition facts might be different, but the calories might not be that different. For instance, the USDA says that a single dose of honey-roasted peanuts has 162 calories.5
- Peanuts have 161 calories. 78% of those calories are fat, 18% are protein, and the rest are carbs.
Good for your health
- Besides being good for you, peanuts have some nutrients that help your body and lower your risk of getting some diseases.
Helps keep blood sugar in check
- Almonds are known to be good for you, but it turns out that peanuts are just as good for you when it comes to controlling your blood sugar. The natural fats in peanuts can lower the glucose index of other foods that are eaten at the same time.6. Peanuts can help keep blood sugar levels in check both before and after a meal.
Also Read:-8 Surprising Health Benefits of Rosehip Tea
Peanut Nutrition Facts and Health Benefits
Helps you lose weight
- Peanuts can help you lose weight in a number of different ways.7 Peanuts make you feel full because they have fibre and protein. Peanuts have a lot of calories, but the body doesn’t fully receive all of the fat because it is hard to digest.
Possible to Lower the Risk of Heart Disease
- A 2016 review of studies found that the antioxidant resveratrol, which is found in peanuts, helps lower blood pressure and reduce inflammation in the heart.
- It also relaxes blood vessels, which improves circulation. An increase in resveratrol levels was also linked to a drop in LDL oxidation.
- This is a condition that can cause atherosclerosis (artery hardening) and coronary artery disease.8
- Peanuts are good for your heart because they have fibre and healthy fats. If you are watching your blood pressure, pick peanuts that aren’t coated to avoid the extra salt.
Could Lower the Risk of Gallstones
- The good cholesterol levels in your blood are lowered by peanuts, which can then affect the formation of gallstones.9Gallstones are hardened lumps of fluid that form in the liver.
- A lot of the cholesterol that makes up gallstones is not dissolved. Gallbladder disease is 25% less likely to happen if you eat peanuts or peanut butter five times a week.
Itchy skin
- Peanut allergies are very common and can be very dangerous. They affect at least 1% of people in the U.S. and between 2% and 5% of children, though the exact number varies based on how the allergy is defined.10 Every year, the number of people with peanut allergies keeps going up, especially kids who have never eaten peanuts before.
- Because of this, the FDA has told food companies to put a big warning about peanuts and the other seven common allergens (milk, eggs, fish, shellfish, tree nuts, wheat, and soybeans) on the labels of their products.
- Some companies may put words on the label like “may contain peanuts” if the food was made in a factory that also makes other foods with nuts. If you are very allergic, this can help you stay away from nuts that are hidden.
- It’s possible for peanut reactions to be very bad or even kill you. Anaphylaxis is an all-body response that can happen very rarely.
- It is marked by a severe rash or hives, shortness of breath, wheezing, a fast heart rate, swelling of the face or throat10, and a “feeling of impending doom.
Problems That Happen
- If you eat too many peanuts, the resveratrol in them can stop your blood from clotting.
- To treat allergies, antihistamines are used.
- Benzodiazepines are sleep aids and drugs used to treat anxiety.
- Calcium channel blockers are used to deal with high blood pressure.
- Drugs for erectile failure.
- Drugs called HIV protease inhibitors are used to treat HIV.
- The drug statins is used to treat high cholesterol.
- Because red wine also has resveratrol in it, it can make this reaction stronger. Tell your doctor about any side effects you usually get from eating peanuts,
- Peanut butter, or red wine, especially if you drink a lot of them.
Types of
- Different kinds of peanuts are used to make different things.13: Most industrial peanut butter is made from runner peanuts, which make up 80% of the peanuts grown in the US. The biggest peanuts are Virginia peanuts, which are also called ballpark peanuts.
- They are used in gourmet snacks. People like to make candy with Spanish peanuts, which have red skins. Valencia peanuts are often used to make natural peanut butter. They can also be boiled and eaten plain.
- You can buy peanuts in their shells, without the shells, raw, dry-roasted, oil-roasted, or covered. You can buy peanut butter with or without salt, in chunky or smooth form.
- Some kinds of peanut butter have sugar or hydrogenated fats added to them to make them taste better and keep the spread from splitting. Peanut butters that only have the natural oil from peanuts tend to separate; the oil comes to the top and needs to be mixed in by hand before it can be eaten.
Safety and Storage of Food
- Peanuts, shelled or not, should last for one to two months in a cool, dry closet. If you keep them in the fridge, they can last for four to six months.14 Peanut butter that has been opened will last for two to three months in the pantry and for six to nine months in the fridge.
- Peanuts that come in a tin and are covered should be eaten by the “use-by” date, not the “sell-by” date. Peanuts can go bad if they are kept past the expiration date, even if they are in a sealed container. Keep the peanuts in the fridge after opening the package to keep their flavour and freshness.
- Peanuts that smell a little fishy, mouldy, or sour milk are obviously bad for you. Throw away the peanuts if they are black, shrivelled, or show signs of mould. If you’re not sure, take a bite. A peanut that has gone bad will taste sour or bitter.
- Mouldy peanuts are especially bad because they can make a poison called aflatoxin. If you eat peanuts that have gone bad, you could get aflatoxin poisoning, which can damage your liver and cause yellowing, tiredness, loss of appetite, and liver damage. It may even cause liver cancer15.
How to Get Ready
- You can snack on peanuts. Some people like to steam peanuts with salty water. Warming nuts that haven’t been opened in the oven can make them taste better. Apple slices or other cut fruits taste great with a handful of peanuts.
- Peanuts are also often used in food. You can find them in vegetarian wraps, stir-fries, and curries, as well as on top of ice cream and yoghurt.
- Peanuts are great for people who are trying to gain weight or who don’t get enough protein. You can chop peanuts and put them in cereal, salads, sweets, and and sandwiches.
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