Peanuts – a tasty and nutritious snack that is favored by many people all over the world. This snack is considered healthy due to its composition. Peanuts are extremely rich in nutrients, and the caloric value of peanuts is around 600 kcal per 100 g, which means that it should be consumed in moderation. I recommend it as a part of a balanced diet in accordance with everyone’s individual needs. The optimal amount of peanuts consumed during the day depends on the general diet and energy consumption. The most common daily recommended amount is one handful of peanuts, which amounts to 25-40 g.
Peanuts are a source of protein, fiber, healthy fats, vitamins and minerals. They consist mostly of fat (around 50%), protein (around 25%), carbohydrates (around 15%) and plant fiber (10%). Peanuts also contain B complex vitamins such as folic acid, vitamin B6, niacin and thiamin, as well as vitamin E and minerals such as iron, magnesium, phosphorus, zinc, potassium and manganese.
Peanuts have multiple benefits for your health. Most of all, it should be noted that they are rich in plant proteins that are crucial for muscle building and maintenance of healthy tissues. Peanuts also contain essential amino acids such as leucine, isoleucine and valine, which have an important role in muscle building. These are only a few of the benefits of this superfood, and here is a list of things that the ingredients of peanuts can do for your health:
- Healthy fats for a healthy heart: Most of the fats in peanuts are healthy unsaturated fats, which can assist in keeping your heart healthy and reduce your risk of heart disease. One of the healthy fatty acids contained in peanuts is the oleic monounsaturated fatty acid, which can also be found in olive oil.
- Healthy fats for regulation of sugar and insulin. Polyunsaturated and monounsaturated fatty acids that are found in peanuts have a positive effect on the metabolism of glucose and insulin. A study published in 2020 confirmed that foods that are rich in peanuts reduce the risk of development of insulin resistance and type 2 diabetes.
- Peanuts are a good source of fiber, with a positive effect on digestion and regulation of the level of blood sugar.
- Peanuts contain antioxidants like resveratrol, which is an antioxidant found in red grapes, characterized by anti-inflammatory and anti-carcinogenic properties.
- Peanuts are rich in polyphenols, the primary component of coumaric acid, and roasting increases the proportion of this acid in peanuts and increases their total antioxidant effect. Considering the amount of antioxidants, roasted peanuts can even be compared to blackberries.
Now that you know all the MEGA benefits of this superfood, you have more reason than ever to open a bag of peanuts and enjoy in their unique taste.
Senior nutritionist – dietician