 Health
Benefit of Peanuts
Overall the nutritional composition of peanuts is
extremely good, with most of the peanut’s fat being monounsaturated. They also
provide an excellent source of protein, vitamin E, and fibre (which is more than
we can say for the cheeseburger!). Adding peanuts to that apple a day that keeps
the doctor away is a good way to stay heart-healthy and trim, says a Purdue
University professor.
In fact, research confirms that eating a portion of
peanuts, or peanut butter, every day may help reduce the risk of heart
disease, type II diabetes and gallbladder disease, without
the risk of weight gain. Peanuts are rich in the types of fats that
actually reduce cardiovascular disease risk and have strong satiety properties —
meaning a person feels full after eating peanuts — so they do not pose a threat
of weight gain. People can feel comfortable including them in their diet to take
advantage of peanuts' reducing the risk of heart disease, without adding to body
weight.
10 interesting facts about peanuts:
- Peanuts are not nuts. These are actually a
pulse and belongs in the legume family along with peas, beans and lentils.
- Peanuts grow under the ground, not on trees.
- Peanuts, peanut butter and peanut oil are
excellent sources of heart-healthy, unsaturated fats, like those found in
olive oil. More than 75% of the total fat content is unsaturated.
- Peanuts are 25% protein.
- Peanuts contain resveratrol, plant sterols and
other phytochemicals which research is indicating have cardio-protective and
cancer inhibiting properties.
- Peanuts and peanut butter contain beneficial
minerals such as zinc, magnesium, copper and selenium.
- Peanuts and peanut butter contain B-vitamins,
folate and Vitamin E.
- Peanuts and peanut butter are natural sources
of soluble and insoluble fibre.
- Peanuts and peanut butter are plant foods and
contain no cholesterol.
- Peanuts have a very low glycaemic index (14).
 Peanuts and
peanut butter make an excellent healthy snack option.
They are actually much more filling than other lower fat
options, such as rice cakes, meaning hunger is tamed for much longer, and
therefore fewer calories are consumed in the long-run.
So, how many calories are in peanuts and peanut
butter?
- One serving of peanuts is equivalent to a
small handful = 181 calories
- A two tablespoon serving of peanut butter =
187 calories
You should take care with reduced fat peanut butter
options, because they do tend to be much higher in sugar to compensate for the
loss of taste from the lower fat content.
Here are a few suggestions to help you enjoy peanuts
without the guilt factor:
Go for the natural version of peanut butter if you can
find it. Check out your local health food store where you can often make your
own peanut butter, or go for one of the ‘natural’ varieties without hydrogenated
oils.
- Spread a thin serve of nut butter on your
morning toast or bagel.
- Sprinkle a handful of peanuts over your salad
at lunch.
- Snack on celery sticks with nut butter for an
afternoon pick-me-up.
- Use peanut oil in stir-frys and salad
dressings.
- Add half peanut flour in your baked recipes.
- Or simply enjoy a small handful of peanuts as
a healthy snack.
Related Links:
Paths to better health
Super Foods: The Top 10 Healthiest Foods
10 Tips to Healthy Eating
Food Pyramid -
Healthy
Eating for Lifetime
Complete Guide to HEALTH ==>>
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