Peanuts, officially referred to as Arachis hypogaea and commonly called groundnuts, are legumes from the Fabaceae family, which also contains beans and lentils. Peanuts, while having the word “nut” in their name, are classified as legumes because they contain edible seeds that grow in pods. Peanuts are popular worldwide in a variety of forms, including peanut oil, peanut butter, and peanut treats.
Peanuts include essential components such as healthy fats. Their fat composition is high in monounsaturated fat, which accounts for around 50% of total fat content. This type of fat, which is also found in other nutritious plant-based foods like almonds and avocado, can help lower low-density lipoprotein (LDL), or bad cholesterol.Maintaining low LDL levels can help reduce the possibility of cardiovascular disease and stroke.
Peanuts contain more protein than any other nut, equivalent to or higher than beans, which makes them an excellent component for increasing protein in diets. They contain high levels of vitamins B and E. B vitamins help with converting energy and red blood cell synthesis, while vitamin E boosts immune function and dilates blood vessels to avoid blood clots. Peanuts are also high in minerals including copper as well as manganese, which benefit immune function and bone health.
Here are 5 Health Benefits of Peanuts:
1. Help with weight management
Considerable early research suggests that consuming peanuts along with peanut butter together does not cause weight gain. In a short research, adults at high risk of type 2 diabetes who ate 35 g of mildly salty dry-roasted peanuts between two main meals each day lost the same amount of weight as those who followed a standard low-fat diet after six months. The peanut diet also resulted in higher decreases in peak blood pressure (the top number), which may lower the possibility of cardiovascular disease.
2. Helps in managing blood sugar
Peanuts help manage blood sugar because of their low glycaemic index and fibre content, both of which contribute to stable blood sugar levels. A tiny study indicated that eating 28 grammes (g) of dry, roasted, unsalted peanuts as a bedtime snack had no effect on fasting blood sugar or other health markers in adults with increased blood sugar. However, the snack increased participants’ consumption of healthy fats and plant-based protein.
3. Supplies Antioxidants
Resveratrol and flavonoids, two plant components found in peanuts, have antioxidant properties. Peanuts are also full of vitamin E, known for its antioxidant effects. Antioxidants safeguard cells from damage caused by damaging free radicals, that are unstable chemicals that can cause illness. According to some research, resveratrol as well as flavonoids are believed to prevent cardiovascular disease and cancer. Having peanuts along with their skins increases their antioxidant potential, along with roasting these legumes can increase antioxidant levels even further. Boiling also boosts peanuts’ antioxidant levels.
4. Contains anti-inflammatory effects
Acute inflammation is the body’s normal and fast reaction to an injury or illness, leading to temporary redness and swelling. Chronic inflammation can be gradual or long-term, lasting months or years, and has been linked to disorders that include heart disease, Type 2 diabetes, and joint pain. Peanuts include chemicals and nutrients that can help fight inflammation, such as resveratrol, arginine, fibre, and magnesium. Most plant foods have some inflammation-fighting properties. A plant-based diet that contains peanuts has been related to healthy gut bacteria that create butyrate, a fatty acid with a with anti-inflammatory properties. A study conducted with over 200 individuals discovered that a diet packed with fruit, nuts, seeds, including peanuts is associated with gut flora that had stronger anti-inflammatory capacity.
5. Protects heart health
Peanuts can benefit heart health because of their beneficial fats, minerals, and antioxidant content. They are also high in phytosterols, which are naturally occurring plant chemicals that have a structure similar to cholesterol. When ingested, phytosterols fight against cholesterol during absorption in the gut, preventing cholesterol absorption and lowering blood cholesterol. Including phytosterols, also known as plant sterol and stanol esters, in your heart-healthy diet will help lower total and LDL cholesterol. This can enhance cholesterol levels and lower the possibility of cardiovascular disease.
