5 Amazing Health Benefits of Peanuts

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Health Benefits of Peanuts

Many believe that peanuts are not as nutritionally valuable as almonds, walnuts, or cashews.  But peanuts have many great health benefits, which make them as valuable as expensive nuts like almonds, walnuts, or cashews.  That is why we should not ignore peanuts as a nutritious food.

“Peanuts are loaded with proteins, healthy fats, various healthy nutrients and prevent us from diseases like diabetes, heart ailments, and even cancer.”

Groundnuts, along with foods such as soybeans, green peas, and lentils, are classified as legumes.  Peanuts are rich in various healthy nutrients including fat and protein. 

It has been revealed in many studies that peanuts are also helpful in weight loss, and it also reduces the risk of heart disease.

Here we will know about the 7 major benefits of consuming peanuts.

Nutrition facts

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts“:

  • Calories: 567
  • Water: 7%
  • Protein: 25.8 grams
  • Carbs: 16.1 grams
  • Sugar: 4.7 grams
  • Fiber: 8.5 grams
  • Fat: 49.2 grams

Amazing Health Benefits of Peanuts 

1. Keeps your heart healthy

Health Benefits of Peanuts

Nuts like walnuts and almonds are considered heart-healthy foods, but peanuts are no less.  Peanuts are also very helpful in keeping our heart healthy.

Peanuts protect us from cardiovascular diseases by lowering cholesterol levels, it also prevents the formation of blood clots, and reduces the chances of heart attack and stroke.  

Therefore, to avoid cardiovascular diseases, we should give importance to the consumption of peanuts.

2. Weight loss

Health Benefits of Peanuts

“Foods with a lot of protein can help you feel full with fewer calories.” 

It has been revealed in many studies, ‘that despite being high in fat and calories’, consuming peanuts does not lead to weight gain. Rather, including peanuts in our diet, helps us maintain a healthy weight and lose weight and reduce the risk of obesity.

“Peanuts are very filling and can be considered an effective component of a weight loss diet.”

3. Gallstone prevention 

It has been revealed in many studies that regular consumption of peanuts reduces the risk of gallstones in both men and women. 

A major reason behind this may be that, since most gallstones are made up of cholesterol, the cholesterol-lowering effect of peanuts may be beneficial in this process.

4. Managing blood sugar levels

Peanuts are an excellent food item for people who are suffering from diabetes. “Peanuts are a low-glycemic food, which means they don’t cause spike in your blood sugar levels.” 

“Peanuts help control blood sugar levels because they are relatively low in carbohydrates but high in protein, fat, and fiber. Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simple carbohydrates.”

Research has shown that consuming peanuts or peanut butter helps in weight loss, reduces the risk of diabetes, and helps manage blood sugar levels.

5. Prevents cancer

“Research has demonstrated that for older people, eating peanut butter may help lower the risk of developing a certain type of stomach cancer called gastric non-cardia adenocarcinoma.”

Consumption of peanuts can also reduce the risk of cancer, so even if it is in small amounts, we should definitely consume it.

Things to Watch Out For 

Although groundnut is a very nutritious and healthy food item, it is also necessary to take precautions regarding its consumption.  Because the consumption of peanuts in many people can cause allergic problems. 

The major symptoms of peanut allergy are itchy hives, nausea, or swelling of the face.  Sometimes this allergy can take a serious form and can become life-threatening. 

If you consume peanuts, and you feel that you are suffering from allergies, then you should not consume peanuts or any products related to it.

“There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.”

 How to Use Peanuts 

We can consume peanuts in many ways, such as raw, roasted, boiled, blanched, powdered, fried, or made into peanut butter.

Here are some ways how you can consume peanuts:

  • “Baking peanuts into cookies and pies.”
  • “Garnishing salad with peanuts.”

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