The Place of Peanuts in a Healthy Diet with full Functions
PUFA 15.2 g (35.51%) (polyunsaturated);
EFA 8.3 g (19.39%) (saturated).
The best ratio of omega-3:omega-6 is 1:5.
In peanuts, this ratio is 1:5167 . That is, omega-3 in peanuts is negligible.
Peanuts are a source of omega-6 (linoleic acid). According to omega-6, modern man is already sorting out.
The ratio of omega-3:omega-6 in the diet of a modern person is 1:20 (30). Therefore, the main focus on products is the sources of omega-3.
Of the monounsaturated fats, peanuts are rich in oleic acid . Peanut butter is high oleic.
Incomplete peanut proteinas it is a product of vegetable origin. That is, peanut protein does not have the entire set of essential amino acids for humans, it limits it in terms of lysine. Incomplete protein is absorbed longer and to a lesser extent than a complete one (of animal origin).
Per 100g raw peanuts:
Protein: 26.3g
Fat: 45.2%
Carbohydrates: 9.9g
Dietary fiber: 8.1g – great source of fiber!
Starch: 5.7 g
Calories: 552 kcal
Peanut vitamins per 100 g:
Fat soluble vitamin E – (10.1 mg / 100 g, 67% of the daily requirement – DP).
Water-soluble vitamins of group B:
B1 – 0.74 mg – 49% of the SP
B2 – 0.11 mg – 6% of the SP.
Vitamin PP (niacin) – 13.2 mg – 66% of the SP.
Minerals in the composition of peanuts per 100 g:
Potassium 658 mg – 26% of the SP;
Phosphorus 350 mg – 44% of the SP;
Magnesium 182 mg – 46% of the SP.
Calcium 76 mg – 8%
Sodium 23 mg – 2%
Iron 5 mg – 29%
At home, it is important to store peanuts in a dry, ventilated area.
Peanuts, like all nuts, are allergens. Therefore, if you have never eaten peanuts, the risk of developing an allergy is high.
• buy raw whole shelled (not halves) peanuts from specialty nut shops;
• Roast the peanuts yourself for one serving with a little salt/because how much you fry, you eat as much! And remember – a lot of salty foods in the evening = swelling in the morning.
All fats are oxidized. Oxidation is facilitated by grinding (contact with oxygen) and heat treatment. After grinding and heat treatment, during storage, autoxidation processes also do not stand still.
• buy only raw whole peanuts, not crushed, not in halves – more contact area with oxygen – more and deeper fat oxidation;
• if you roast peanuts yourself – do not store the roasted peanuts you cooked for a long time.
• hand-made peanut butter at a small factory/at a familiar house is not an indicator of quality, since you do not know the conditions for the production and storage of peanuts;
• the best option if you are already making pasta is to buy raw peanuts yourself, roast and cook the pasta yourself with full control at all stages!
• if you choose pasta in the store – the composition should be minimalistic: peanuts or peanuts, salt.
Hydrogenated oils, molasses, honey, syrups, sugar, cane sugar, grape and any other sugars, wild honey from a private apiary, collected on a moonlit night, extract (extract = pomace = simple sugar) from the horns of the moon unicorn should not be in the composition.
• minus pasta – it is very easy to overeat.
1 spoon of Vkuss Vill paste (546 kcal / 100 g) is 12 g – 65 kcal,
2 spoons – 24 g – 133 kcal,
3 spoons – all 198 kcal.
For me, pasta is a dead product, a source of calories, nothing more. Protein can be easily obtained from animal products. For myself, I always prefer unroasted nuts. I have not eaten pasta for over 4 years.
For Vegetarians and Vegans: Pastas are a more easily digestible protein option than nuts.
