Peanut or groundnut is not a nut such as almonds, walnuts, cashew nuts, etc., as we may consider it to be. It is actually a variety of pulses such as soyabean, peas, bengal gram, etc. It grows underground and has a large amount of fats and proteins in it. The amount of carbohydrates is comparatively very less in peanuts. The fats are present in three forms namely, saturated fats, polyunsaturated fats, and large amount of monounsaturated fats. Of these, the monounsaturated fats are the most beneficial for our body and are the reason why oils like olive oil and saffola oil are considered beneficial for the body.
Therefore, peanut oil is the most commonly used cooking oil in northern India. The saturated fat in the peanut does not increase the harmful fat in the body. Instead, it improves the beneficial fats in our body. It also contains very low carbohydrates comparatively. 100 g of peanuts contain approximate 550 to 560 calories. 100 g of peanuts contain 16 g of carbohydrates, 26 g of proteins, and also 8 g of fiber. They also contain high amounts of potassium, magnesium, manganese, phosphorus, and fiber. Potassium helps provide instant energy to the body for any activity or thinking, exercises, and movements. Thus, it is very good for young children.
100 g peanuts contain approximately 700 mg of potassium. There are also antioxidants and phytochemicals present in it. Peanuts are a good source of protein for people who follow a vegetarian diet. The carbohydrates convert to cholesterol in our body and deposit in various parts of our body, but the carbohydrates in the peanuts are found binding with the fibers and hence have a very low glycemic index.
So, peanuts can be consumed without the worries of increasing cholesterol or blood sugar. Having said this, the mode of preparation of the peanuts is important. The process of roasting with salt leads to a lot of unnecessary sodium intake and people who have issues of edema or have high blood pressure may be harmed from eating roasted and salted peanuts. Hence, the best way is to consume the raw peanuts along with its skin because antioxidants, phytochemicals and B-complex vitamins in the peanuts are seen just under the skin. The peanuts may be boiled or steamed too.
Peanut paste may be added to various other dishes. To sum up, the benefits of peanuts are as follows:
1. It increases the good cholesterol in our body.
2. It reduces the damages inside our blood vessels and prevents the deposition of fat molecules in the blood vessels. Thus, it is good food for the heart. People with obesity, high cholesterol, or diabetes can all eat peanuts safely. Also, as it has a low glycemic index. So, people who desire to lose weight can also eat this.
3. Studies show that type 2 diabetes seen in women is greatly prevented by the regular intake of peanuts.
4. Also, some kind of cancers, especially that affecting the stomach, known as the adenocarcinoma of stomach are prevented by the intake of peanuts according to some studies.
So, a healthy individual can safely have up to 100 g of peanuts per day. Peanut allergy may be manifested as itching and swelling on the body, formation of boils, or irritation in the rectum after intake of peanuts which may lead to aggravation of complaints of piles or fissure.
Peanuts also pose a choking hazard in children below the age of 3 years.