June 28, 2021 by D.Fathia
Updated August 6, 2021
Unexpected health benefits of peanuts
If you are someone who adores nuts and snacks on nuts or baked goods prepared with nuts then you must be an addict to peanuts.
Peanuts, though are botanically classified as legumes, are actually treated as nuts since they usually make up great mixes.
Peanuts are an excellent addition to any dish you might think of, be it vegan or meat-based. They simply upgrade your recipes beyond expectations.
With statistics, however, showing that most allergies are caused by peanuts, people remained suspicious of the utility and any possible health benefits of peanuts.
Fears from allergies and illnesses worth taking into consideration, but fear should not be exaggerated or let take over our lives and define our diets.
This article speaks of the forgotten health benefits of peanuts and the pleasure of eating a tasty handful of those legumes.
Peanuts in a nutshell:
Known also as groundnuts, monkey nuts, and other labels, peanuts belong to the genusArachis hypogaea. They are legumes bearing edible seeds of the same name. They grow in tropical subtropical areas.
Peanuts have the same nutritional profile as tree nuts such as almonds, but they are not nuts. Yet they are treated as nuts because of culinary uses and widespread references in common English.
The oldest archeological remains of a pod were found in Peru and they dated back to about 7600 years old. The species originates in South America. The presently domesticated species has been the result of the hybridization of versions of wild peanuts.
Groundnuts were initially cultivated for animal feedstock. In the late nineteenth century, the United States Department of Agriculture launched a program to encourage the cultivation of peanuts for human consumption.
Production has soared since then. Farms of peanuts spread across the region. Now, these legumes make an important part of people’s diets around the world.
The nutritional profile of peanuts:
According to the United States Department of Agriculture, a serving of 100 grams of groundnuts contains the following:
- Calories: 567Total fat: 49 g
- Saturated fat: 7 g
- Sodium: 18 g
- Potassium: 705 mg
- Total carbohydrates: 16 g
- Dietary fiber: 9 g
- Sugar: 4 g
- Protein: 26 g
- Iron: 25 % of the daily value
- Vitamin B 6: 15 % of the daily value
- Magnesium: 42 % of the daily value
Peanuts are rich in dietary nutrients, minerals, and vitamins. They have a higher nutritional profile more than most tree nuts. They might be high in calories too, but you can control how much you consume.
They are also an excellent source of polyphenols, monounsaturated, and polyunsaturated fats. In terms of oil, peanuts are ranked second only to soya beans. they are composed mainly of unsaturated fats.
Health benefits of peanuts:
Most experts suggest and highly promote the fact that eating nuts with a low-fat diet are generally good for heart health. Peanuts fall under this category; their fat content is mostly unsaturated. Unsaturated fat is heart-friendly. Besides, peanuts are rich in other heart-friendly nutrients such as magnesium, niacin, copper, and resveratrol.
Observational studies suggest that consuming peanuts help maintain weight and prevent weight gain. These studies might not prove causality but there are other promising studies as well.
One study on women replaced sources of fat with peanuts in a low-fat diet, they actually lost about 3 kilograms despite being told to maintain their weight at the beginning of the study.
Besides, peanuts are rich in protein and dietary fiber. Hence they will make you feel full for longer periods and prevent you from excessive food consumption and snacking.
Gallstones affect a huge percentage of people worldwide and especially in the United States. Observational studies have suggested that peanuts can lower cholesterol levels which are the first cause of gallstones.
Peanuts are a perfect source of protein. They are good snacks to boost your low energy after hectic working hours. They are simply a great addition to your trail mixes and morning granolas.
Peanut butter benefits:
First invented in the 1880s and 1890s in the United States and Canada, peanut butter has come a long way in popularity since then.
Peanut butter is one of the healthiest kinds of butter to consume. It is delicious and is a great option for morning toasts. Peanut butter benefits are the same as the health benefits of peanut seeds. If you are into snacking on nuts and the like, then you can include peanut butter in your diet and reap the unexpected and amazing benefits of those seeds.
Easy recipe to follow:
If you are into DIY stuff like me then surely you will want to try a quick recipe at home as soon as you think of peanut butter. Well, I love preparing most of my food at home, and I like to share my experience with people to benefit from.
Ingredients:the best thing about this butter is that it doesn’t need many ingredients, you can use just peanuts, but for the sake of flavor you can add a few other things.
- 500 grams peanuts
- 3 to four tablespoons of honey
- A pinch of salt
- A pinch of cinnamon
Note that you can control the amount of honey per your desire. Personally, I use cinnamon, but if you are not fond of this spice you can ignore it. As for peanuts, it is better to roast them because that adds to the flavor, or you can use raw peanuts if you wish.
How to make it?
Whip the peanuts in a food processor for about five minutes, or more if you notice that it didn’t turn creamy as it is supposed.
Add the rest of the ingredients and whip again.
Put the blend in a glass jar and store it in the fridge.
This is the fastest homemade peanut butter recipe you can ever wish for. Follow the steps and enjoy a taste from heaven.