Benefits of Peanuts and How to Consume Correctly
You benefits of peanuts are widely recognized in nutrition and cooking. This versatile and nutritious food is an excellent source of protein, healthy fats, vitamins and minerals.
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Furthermore, it can be incorporated into various recipes, enriching your diet in a tasty and healthy way.
However, to make the most of its benefits, it is important to know how to consume it correctly.
In this article, we will explore the multiple benefits of peanuts and provide valuable tips on how to properly include them in your diet.
Benefits of Peanuts
In the following topics, you will see the main benefits of peanuts for your health.
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1. Rich in essential nutrients
Peanuts are an excellent source of essential nutrients that contribute to overall health. Among the main components are proteins, which are essential for the growth and repair of body tissues.
Other than that, it contains healthy fats, especially monounsaturated and polyunsaturated fatty acids, which are known to promote cardiovascular health.
In addition to protein and healthy fats, peanuts are rich in vitamins and minerals. For example, the vitamin E in peanuts acts as an antioxidant, protecting the body's cells from damage caused by free radicals.
Magnesium, another mineral abundant in peanuts, is essential for muscle and nerve function, blood sugar regulation and energy production.
Phosphorus and niacin (vitamin B3) also play crucial roles in several bodily functions, contributing to bone health and energy metabolism.
Peanut Nutrient Table
| Nutrient | Quantity (per 100g) |
|---|---|
| Calories | 567 kcal |
| Proteins | 25.8 g |
| Total Fats | 49.2 g |
| Carbohydrates | 16.1 g |
| Dietary Fiber | 8.5 g |
| Vitamin E | 8.33 mg |
| Magnesium | 168 mg |
2. Heart health benefits
Studies indicate that regular consumption of peanuts can reduce the risk of heart disease. The healthy fats in peanuts help reduce LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol.
This action is particularly beneficial for heart health, as high LDL levels are associated with a higher risk of cardiovascular disease.
A study published in the Journal of Nutrition showed that consumption of peanuts and peanut butter is associated with a reduced risk of cardiovascular disease.
Additionally, peanuts contain resveratrol, a bioactive compound that is also present in grapes and red wine, known for its anti-inflammatory and antioxidant properties.
“Regular consumption of peanuts may reduce the risk of heart disease by up to 25%.” – Journal of Nutrition
3. Benefits of peanuts: Weight control
Peanuts, despite being high in calories, can help with weight control when consumed in moderation. This is due to their high fiber and protein content, which promote a feeling of fullness and reduce total calorie intake.
A study published in the Journal of Obesity indicated that individuals who consumed peanuts regularly had a greater feeling of fullness and were less likely to overeat.
Additionally, the healthy fats found in peanuts help maintain stable blood sugar levels, which is important for controlling appetite and preventing hunger spikes.
Therefore, incorporating peanuts into healthy snacks can be an effective strategy for those looking to lose weight or maintain a healthy weight.
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How to consume correctly?
To feel the effects and enjoy all the benefits that this food provides, it is important to know the correct way to consume it.
Find out below.
1. Moderate quantity
Despite their many benefits, peanuts are high in calories and should be consumed in moderation. A recommended daily serving is approximately 30 grams, which is equivalent to a handful.
This amount is enough to provide the necessary nutrients without contributing to excessive weight gain.
Including peanuts in a balanced diet can be done in a number of ways. For example, they can be added to salads, main dishes or eaten as a healthy snack between meals.
The key is moderation and choosing healthy versions of peanuts, such as unsalted roasted.
2. Forms of consumption
Peanuts can be consumed in a variety of ways, providing versatility in your diet. Eating unsalted roasted peanuts is an excellent option to avoid excess sodium.
Peanut butter is another popular form of consumption, especially if it is the natural version, without added sugar or hydrogenated oil.
While peanut flour can be used in recipes for bread, cakes and other culinary preparations, enriching foods with proteins and fibers.
Incorporating peanuts into recipes is also a delicious way to enjoy them. One example is the recipe for chicken with peanut sauce, which combines the rich, creamy flavor of peanut butter with spices and seasonings to create a nutritious and flavorful dish.
Another idea is the smoothie peanut and banana, which offers an energizing and nutritious breakfast or post-workout snack option.
3. Allergy Care
It is essential to be aware of allergies. Peanuts are a common allergen, and people who are sensitive to them should avoid them.
Always consult a nutritionist or doctor before including peanuts in your diet if there is a history of food allergies in your family.
It is important to read product labels and be aware of possible cross-contamination in processed foods.
For those who do not have an allergy, regular consumption of peanuts can be an excellent addition to the diet.
However, one should always monitor for any adverse reactions when introducing new foods.
Peanut Recipes
Chicken with Peanut Sauce
Ingredients:
- 500g of diced chicken breast
- 2 tablespoons peanut butter
- 1 chopped onion
- 2 cloves of garlic, chopped
- 1 red pepper, cut into strips
- 200ml coconut milk
- 1 tablespoon soy sauce
- Salt and pepper to taste
- Chopped coriander for garnish
Method of preparation:
- In a pan, sauté the onion and garlic until golden.
- Add the chicken and cook until golden brown.
- Add the bell pepper and cook for a few more minutes.
- Add the peanut butter, coconut milk and soy sauce, mixing well.
- Season with salt and pepper to taste and cook over low heat for 10 minutes.
- Garnish with chopped coriander before serving.
Peanut and Banana Smoothie
Ingredients:
- 1 ripe banana
- 2 tablespoons peanut butter
- 200ml almond milk
- 1 tablespoon of honey
- Ice to taste
Method of preparation:
- In a blender, add all the ingredients and blend until you get a smooth mixture.
- Serve immediately and enjoy.
Conclusion
Finally, the benefits of peanuts are vast and varied, ranging from promoting heart health to providing essential nutrients for the body.
Consumed correctly and in moderation, this food can be a powerful ally in the search for a healthy and balanced diet.
Incorporating peanuts into recipes is a delicious way to take advantage of their benefits. So, don’t hesitate to include peanuts in your daily diet and enjoy all the benefits they offer.
References
- Journal of Nutrition. “Peanut consumption and cardiovascular risk.” 2022.
- Journal of Obesity. “Impact of peanut consumption on satiety and weight management.” 2021.
- USDA National Nutrient Database. “Peanuts, all types, raw.”