How and what is it good to eat peanuts or peanuts


Arachis hypogaea, better known as peanut, peanut or peanut, is a legume that belongs to the Fabaceae family, so it is a relative of beans, lentils or soybeans, although it is classified in the category of dried fruit. It can be eaten roasted, natural or spread in the form of butter. However, its use extends beyond the gastronomic field, since, as different studies show, it hides many health benefits. Here we review which ones:

Does peanut help you lose weight?

There are not many large studies in people that looked at the link between weight loss or control and eating peanuts. Although it is known that it provides a greater feeling of satiety, and with it, a decrease in the intake of other calories throughout the day, thus improving the profile of blood lipids.

In addition, it is a good source of vegetable protein (it provides 7 g. Per 25 g. Of peanuts). To take advantage of these benefits, it is advisable to choose them only toasted, without salt or fried, since in this other way they can be counterproductive, increasing the risk of gaining weight and suffering from other problems, such as hypertension.

Peanut butter is delicious and nutritious. | Photo: Getty Images.

Peanut butter is also very popular because of its delicious taste and a great source of energy (two teaspoons offer 190 calories). If you want to include it as part of a healthy diet, try to opt for low-fat options (which offer 160 calories per two teaspoons) and preferably without additives.

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Peanuts and diabetes

People with diabetes should monitor the glycemic index (GI) of foods, a 100-point scale that rates them based on how quickly they increase blood sugar. Peanuts, as long as they are eaten natural, without added salt or sugar, only have 13 points, so their GI is low and they are recommended for diabetics.

Peanut butter can also be a part of the diet of people with diabetes, as it provides a lot of protein and fiber, as well as a low amount of carbohydrates. You just have to choose the version without sugar.

How to eat peanuts?

How do you eat peanuts? With or without skin? If you are from the first group, we have good news for you, since a study published in Journal of Food Science, found that the reddish skin of the peanut has phenols with antioxidant properties, which are wasted if we remove them before eating.

To test it, the authors added between 0.5 and 20% peanuts with skin to peanut butter and pastes, and measured their properties. antioxidants. They recorded that these increased considerably as a higher percentage of skin was added to the preparation. However, a bitter flavor was also enhanced, so they concluded that the best option to avoid altering the taste was to incorporate 3% with the skin.

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How many peanuts should I eat?

The properties of peanuts are tempting, but to take advantage of them correctly, the researchers point out that they should be consumed in moderation, otherwise, you can suffer some of its negative effects, such as, for example, its high caloric level. Every 100 grams of peanuts we can obtain around 560 calories, therefore, try to respect the recommended daily amount: 30 g (or between 20 and 30 units).

Peanut Precautions

Many people may not enjoy the benefits of peanuts, as they are among the top eight food allergens, along with nuts, shellfish, eggs, milk, soy, wheat and fish. People with peanut allergies can get a runny nose, skin reactions, itchy mouth, throat tightness, shortness of breath, and digestive problems.

Research from the American Academy of Pediatrics (AAP) concluded that, to prevent allergies in babies, it is best to early incorporate peanut-based foods into their diets. Specifically, from 6 months as part of complementary feeding.

But remember, You must provide them ground, in the form of butter or specialized formulas, never the whole legume, since it may risk choking or suffocation. In this way, you will only be able to join after 4 or 5 years.

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Summary

You can eat it roasted, natural and even spread, the peanut is a popular, delicious, versatile, and very nutritious food, rich in antioxidants, fiber, vitamins and minerals. Its consumption has been linked to better weight control, since it increases the feeling of satiety, to provide valuable nutrients to people with diabetes, since it has a low GI, and to obtain a good dose of antioxidant compounds, especially if they are eaten with skin.

Despite its benefits, peanuts are among the eight main food allergens, along with nuts, shellfish, eggs, milk, soy, wheat and fish. To prevent possible allergies, experts advise offering it to children from an early age, ground, in butter or in specialized formulas.

Sources consulted: American Academy of Pediatrics, American Peanut Council, Comprehensive Natural Medicines Database, US National Library of Medicine, Centers for Disease Control and Prevention, US Department of Agriculture.

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