Peanuts are edible seeds of legumes; contrary to what is said about them, they are not nuts. Despite this, the composition of peanuts and their properties are close to them. From a biological point of view, these nuts are a variety of peas from the legume family. Can we include them as healthy products that have a positive effect on health, or should some people be careful about them? Read the article and learn more.
NUTRITIONAL VALUES OF PEANUTS
They were bred by man and do not occur in the wild. Regions where you can find them are India, China, Nigeria, and the United States. They are the main producers. Peanuts are largely used to make peanut butter. In the United States, it is up to 60% of crops.
In 100 g of peanuts we will find:
- 567 kcal
- 49 grams of fat
- 26g of protein
- 16g of carbohydrates
- 8.5g of fiber
In addition, peanuts are a good source of B vitamins, magnesium, copper, and folates.
As they belong to legumes, they have the most protein among nuts.
According to the PDCAAS scale of the biological value of proteins and the position presented by the FAO, the proteins found in peanuts are the nutritional equivalents of meat and eggs. For this reason, it is worth paying attention to them on a vegan and vegetarian diet.
IMPACT OF PEANUT CONSUMPTION ON HEALTH
Peanuts are a good source of polyphenols, but nuts in their raw form have the most. Thermal processing adversely affects the content of antioxidants, vitamins, and other nutrients.
Their glycemic index is 14, and the load is 1. These are very low values, so peanuts will certainly be a good choice for people struggling with diabetes or insulin resistance.
Regular consumption of peanuts reduces the risk of cardiovascular disease and regulates cholesterol and blood pressure. All thanks to numerous bioactive ingredients, such as flavonoids, phytosterols, and resveratrol. In addition, 50% of the fats in them are monounsaturated fatty acids. It has been reported that regular consumption of peanuts has a positive effect on HDL cholesterol levels in healthy people.
Allergy sufferers are a group sensitive to peanuts. Although an allergic reaction to peanuts affects only 1-2% of the population, even small amounts of peanuts can cause anaphylactic shock. In the countries of the European Union, on the labels of food products we can find information about the content of nuts in the product or their use in the production plant.
OMEGA-3 TO OMEGA-6 RATIO
In many sources, you can find information that peanuts are a source of mainly omega-6 fatty acids, and contain little omega-3 fatty acids. Looking at the nutrition tables, this is true. Such a high ratio of omega-6 to 3 can exacerbate inflammation in the body. For this reason, it is important to include products that are a source of omega-3 fatty acids in your daily diet, so that this ratio remains at a good level.
SUMMARY
Based on current scientific research, it can be concluded that peanuts, eaten regularly in the form of raw or peanut butter, can be a valuable element of a balanced diet. However, it is worth paying attention to whether there is no added salt and sugar in the products consisting of peanuts. As with any nuts, it should be remembered that they are a high-calorie product and, despite their beneficial effects on health, they can cause weight gain.