You surely enjoy eating peanuts (groundnuts), as well as peanut butter for its delicious taste. In addition to this, the peanut or peanut, due to its nutritional content and properties, has health benefits.
6 Benefits of Peanuts or Peanuts
The American Peanut Council highlights 6 benefits of peanuts, including:
-High in Protein: 7.31 g per ounce
Peanuts or peanuts have more protein than nuts, which helps keep you satisfied between meals. The high content of arginine (amino acid) it contains helps the health of the arteries and promote healthy blood pressure.
-Good source of vitamins and minerals
Peanuts stand out for being a good source of vitamin E (≥ 10% DV), magnesium, niacin, copper, and an excellent source of manganese ≥ 20% DV.
-High in fiber
Peanuts are a good source of fiber (2.41 g per ounce), which helps you feel full between meals and can also help improve blood cholesterol levels.
It is low in carbohydrates (4.56 g per ounce) and has a low glycemic index of 14. Which makes it recommended for consumption by people with type 2 diabetes. It helps control blood glucose levels and provides energy.
The resveratrol in peanuts may help reduce inflammation and the risk of certain types of cancer.
It also contains other antioxidants and other bioactive compounds with many health benefits, including phytosterols, polyphenols, flavonoids, among others.
-Contains healthy fats
Peanuts are high in monounsaturated fat (6.92 g per ounce) and polyunsaturated fat (4.42 g), which help lower blood cholesterol levels.
Peanuts or peanuts in the weight reduction diet
Even if you want to lose weight, you can eat peanuts in the recommended portions and include them in recipes.
The peanut or peanut for its fiber content gives you satiety. Just be sure to include its natural or roasted version, and preferably without added salt.
How much peanut or peanut to eat a day?
¼ cup of peanut or peanut equivalent to 1 oz (28 g) provides 161 Kcal. With this amount per day you get its benefits.
Or 2 tablespoons of peanut butter. Select the version without added sugar.
Both peanuts and peanut butter are very versatile and can be eaten between meals or used in numerous recipes.
Search in healthy recipes of MyDiet and you can find many recipes with peanuts or peanuts.
Source: American Peanut Council, US Department of Agriculture (USDA). National Library of Medicine (NIH).