7 reasons to eat peanuts more often
Peanuts are rich in proteins, polyunsaturated fats and beneficial nutrients. It contains amino acids. However, this product also has contraindications, which we talked about with experts.
Regular consumption of peanuts helps to lose weight. The product does not contain cholesterol. Peanuts help in the prevention of gallstone disease, cardiovascular and oncological diseases. At the same time, it is a strong allergen, so acquaintance with it should begin with small portions
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What is it
Peanuts are not a nut, but a legume. From the point of view of botany, it is closer not to almonds or cashews, but to lentils and soybeans. The fruits of the plant are dug out of the ground, so it is called “peanut”.
Archaeological excavations indicate that peanuts come from South America. So, in Peru, they found a vase of the pre-Columbian era in the form of this plant, which was decorated with an ornament in the form of its fruits. Spanish conquistadors brought peanuts to Europe. By the way, the Aztecs invented peanut butter back in the 14th century, who ground fried fruits and ate them.
Peanuts traveled across the ocean to North America. At first, the culture was brought to Africa by the Portuguese, and from there it came to the territory of the modern United States during the slave trade.
For a long time in the United States, peanuts were considered the food of the poor. The unprecedented popularity of the product was brought by agrochemist George Carver, who invented more than 300 products from this plant: from drinks and cosmetics to laundry soap and printing ink.
Calorie and nutritional value of peanuts
- calories – 567 per 100 g;
- proteins – 25.8 g;
- fats – 49.2 g;
- carbohydrates – 16.1 g;
- dietary fiber – 8.5 g.
If you regularly eat at least a handful of peanuts, the risk of coronary heart disease, stroke, cardiovascular disease and cancer is reduced. In addition, 20 grams of peanuts or any nuts per day reduces the risk of premature death from lung disease, diabetes, infectious diseases and kidney disease, scientists say.
Good source of protein
100 g of peanuts contains from 22 to 30% of protein from the total daily calorie intake. It is the main building material of the body. Without their participation, the formation of muscles, tendons, organs and skin will not do.
Proteins are involved in the production of antibodies to protect the body from bacteria and viruses. They also help thousands of biochemical reactions that occur inside the cells of the body.
Helps in cancer prevention
Antioxidants reduce the risk of developing chronic diseases: heart disease, ischemia, and the formation of malignant tumors. Peanuts are rich in antioxidants, as are many fruits. The main antioxidant in peanuts is polyphenols. Moreover, in a fried product they are 25% more.
The plant also contains vitamin E, which strengthens the immune system, reduces the risk of developing diseases associated with oxidative stress: cataracts, arthritis, tumors, Alzheimer’s disease, hypertension and vascular disease.
Suitable for diabetics
Peanuts are low in carbs but rich in protein, fat, and fiber. In addition, the plant has a low glycemic index (GI) – only 15 units.
Peanuts also contain magnesium, a mineral that helps regulate blood sugar levels.] It enhances the response of cells to insulin, a hormone responsible for the proper absorption of glucose. Therefore, the product is useful for people with diabetes.
Promotes weight loss
Despite the fact that peanuts are high in calories, including them in the diet does not threaten with extra pounds. On the contrary, consumption of these legumes can help to normalize weight, reduce the risk of obesity, and even stimulate calorie burning. Insoluble dietary fiber in the composition of the product is also associated with a reduced risk of gaining extra pounds.