Key Takeaways:1. Introduction to Groundnuts: Groundnuts, commonly consumed in India, are actually legumes rich in essential nutrients and antioxidants, despite being labeled as nuts.
2. Nutritional Value of Groundnuts: Groundnuts are highly nutritious, containing significant amounts of protein, healthy fats, fiber, and essential minerals and vitamins.
3. Health Benefits of Peanuts: Peanuts offer various health benefits, including promoting heart health, aiding in weight loss, reducing the risk of diabetes, lowering inflammation, and potentially preventing cancer.
4. Potential Benefits of Groundnut Oil: While whole groundnuts are preferable, groundnut oil may also offer perks such as being a good source of vitamin E and potentially improving heart health and blood sugar control.
5. Side Effects: Despite their benefits, groundnuts can have side effects for specific individuals, including allergies and aflatoxin poisoning.
Groundnuts (peanuts) are a common food item in India, whether consumed as a snack or as part of a meal.
Though they are called nuts, they are actually legumes originating in South America. As they are legumes, they are more related to soy, lentils (dals), and beans.
Peanuts are rich in both essential macro and micronutrients. The study investigated the effects of daily peanut consumption on health markers in healthy individuals. Results showed that regular peanut intake, particularly skin-roasted peanuts, was associated with lower cholesterol ratios.
Today, we will tell you everything you need to know about the benefits of groundnuts in this article.
Groundnuts, also known as peanuts, are highly nutritious.
The nutritional value in peanuts is about 26% protein, 49% fat, and 16% carbohydrates by difference. Additionally, groundnuts are fiber-rich, with 8.5 grams of fiber per serving.
They are also a good source of minerals such as calcium, iron, magnesium, phosphorus, potassium, and zinc. Moreover, groundnuts contain several B vitamins, including thiamin, riboflavin, niacin, and vitamin B6. Also, there is zero cholesterol in groundnuts.
There are a total of 567 calories in groundnuts (100g). Groundnuts provide essential nutrients, making them a valuable addition to a balanced diet.
There is about 25.8g of protein in peanuts (100g). Hence, peanuts are an excellent plant-based protein source to fulfill your daily protein requirements.
The proteins that are present in peanuts in the largest amounts are Arachin and Conarachin. Some people can be severely allergic to these proteins, causing life-threatening allergies.
There are many benefits of eating peanuts. Let us discuss some benefits of eating peanuts daily as part of a balanced diet.
Whole groundnuts are always better for getting health benefits. However, using groundnut oil may have some potential benefits as well. But you will only see potential groundnut oil benefits if you use it in moderation.
Peanuts benefit heart health due to their nutrient profile.
These fats can help lower bad cholesterol while increasing good cholesterol, reducing the risk of heart disease.
Peanuts contain antioxidants such as resveratrol, flavonoids, and other polyphenols, which have anti-inflammatory properties. Chronic inflammation may cause various heart diseases. These antioxidants help protect the heart from damage by reducing inflammation.
Peanuts have arginine, an amino acid that helps improve blood vessel function. Arginine is a precursor to nitric oxide. Nitric oxide helps relax blood vessels, regulate blood pressure, and improve blood flow. By promoting better blood vessel function, peanuts support overall heart health.
Peanuts are generally good for cholesterol levels when consumed in moderation.
They are rich in unsaturated fats, which positively impact cholesterol levels. These fats can help lower bad cholesterol while increasing good cholesterol, reducing the risk of heart disease.
Additionally, peanuts contain plant sterols, which have a structure similar to cholesterol. These stenols compete with cholesterol for absorption in the digestive system. This competition can lead to lower levels of cholesterol absorption in the bloodstream.
However, peanuts are also calorie-dense, so consuming them excessively could contribute to weight gain. This, in turn, may negatively affect cholesterol levels.
Therefore, enjoy peanuts as part of a balanced diet and in moderation.
Also read: 3 Best Foods To Boost Your HDL Cholesterol
Though rare, peanuts can have specific side effects for certain susceptible individuals. Let's discuss these side effects in detail.
Yes, groundnuts (peanuts) can be beneficial during pregnancy. They are rich in protein, healthy fats, folate, and other essential nutrients.
However, pregnant women need to consume them in moderation. Also, ensure you are not allergic to peanuts.
Groundnut oil can be part of a healthy diet when consumed in moderation.
It has monounsaturated fats, which are good fats and may help lower bad cholesterol levels.
However, like any oil, it is calorie-dense, so portion control is essential to avoid excess calorie intake.
Peanuts are a good source of protein, containing approximately 25.8 grams of protein per 100 grams.
Also read: How much protein is needed per day for Indians?
Yes, groundnuts are good for diabetes. They have a low glycemic index. This means they don't spike blood sugar quickly.
They're rich in healthy fats, protein, and fiber. This helps stabilize blood sugar levels. But watch portion sizes to avoid weight gain.
Also read: Indian diabetic diet chart
In conclusion, groundnuts offer many health benefits due to their rich nutrient profile. They are a valuable protein, healthy fats, fiber, vitamins, and minerals source.
Groundnuts can support heart health, aid in weight loss, reduce the risk of diabetes, and lower inflammation. However, you should be mindful of potential side effects such as allergies and aflatoxin contamination.
Consume groundnuts in moderation as part of a balanced diet to maximize their health benefits.
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About the author:
Lucky Mehtani, B. Pharm, merges his healthcare expertise with a passion for writing to enhance India's heart health. Through insightful blogs, he provides well-researched information on managing Diabetes, Hypertension, and High Cholesterol, aiming to prevent heart attacks and strokes.
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