Peanuts: 5 health benefits of these legumes

0

Often consumed as an aperitif as a guilty pleasure, peanuts are nevertheless very good allies for your health. The proof with their five main benefits.

The error is common, but peanuts are not part of the oilseeds which include cashew nuts, macadamia nuts, pine nuts… They grow in the ground and belong to the legume family., as well as lentils, red beans or chickpeas. What are their health benefits? The writing takes stock in pictures.

Peanuts: a source of mono and polyunsaturated fatty acids

Peanut butter, peanut oil or roasted peanuts, there are 1001 ways to consume this fruit from South America. Accused of “making you fat” because they are high in calories (100 g contains almost 600 calories), they are in fact very good for your health. In effect, the fats they contain are similar to those found in nuts or avocados and are mainly monounsaturated and polyunsaturated fatty acids.

“Peanuts contain healthy fats, protein, fiber and over 25 essential nutrients, B vitamins and essential amino acids to minerals like magnesium, phosphorus and potassium. They also provide a wide variety of bioactive compounds that have been shown in studies to support heart health and other benefits,” dietician Julie Upton told Eatthis magazine.

To take advantage of the benefits of this super food, it is advisable to choose peanuts in the shell, because they are not processed and above all, they are unsalted. It is possible to boil or grill them, especially since studies show that these cookings increase the amount of phytonutrients present in the seeds, making them even healthier.

Healthy weight, heart health… Focus on the main benefits of eating peanuts!

“The fat in peanuts is primarily monounsaturated and polyunsaturated, both of which are known to help reduce the risk of heart disease,” says dietitian Julie Upton. “Health authorities, including the American Heart Association, recommend eating unsaturated fats instead of saturated fats found in foods like butter, whole dairy products and fatty meats.”

Rich in fiber and protein, peanuts are particularly nutritious. “The dynamic duo of protein and fiber help slow digestion to help quell hunger and increase satiety in your meals and snacks,” says registered dietitian Julie Upton.

A study shows in this regard that the high quality proteins found in peanuts help regulate hunger hormones. Their fibers also improve the feeling of satiety, helping individuals maintain a healthy weight. “This is probably why those who frequently eat peanuts and other nuts are less likely to be overweight or obese compared to other people who don’t eat them often.”

According to a study published in JAMA in 2015, peanuts may help people live longer, healthier lives. “Several other large studies with thousands of participants have also concluded that peanuts, as part of a healthy plant-based diet, can help you add more years to your life,” adds the specialist in Eatthis .

A study published in JAMA shows that consuming peanuts or peanut butter would reduce the risk of developing type 2 diabetes in women. Depending on the amount ingested daily, the risk could be reduced by 8 to 27% compared to those who do not consume it.

Eating peanuts from an early age would reduce the risk of benign breast disease which, when it appears, increases the risk of developing breast cancer at age 30, according to scientific research published in the journal Breast Cancer Research and Treatment.

Sources

https://pubmed.ncbi.nlm.nih.gov/26787930/

https://academic.oup.com/jn/article/138/9/1741S/4750849?login=true

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2173094

https://www.eatthis.com/major-effect-of-eating-peanuts/

https://jamanetwork.com/journals/jama/article-abstract/195554

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903425/

See more The editorial staff advises you:

Leave A Reply

Your email address will not be published.