Peanuts are a healthy food – consumed in moderation. It is true that it has gained a “bad reputation” when served as a toasted, flavored crisp or as an aperitif, as many consider it too greasy or salty. If it is prepared in such a way… On the other hand, it is worth eating it raw, in its natural state, as a stand-alone snack, snack, or afternoon snack, because it has many benefits.
Similar to soybeans, peanuts belong to plants with a high protein content, as they contain 26% protein. It is especially recommended for vegetarians as a meat substitute. It is a common component of Asian and African cuisine, associated with cereals (e.g. rice), which allows all essential amino acids to be found in the food at the same time. Because of this the use of peanuts is also spreading in European cuisine, although it is still considered a specialty. It is true that this crisp is very rich in lipids (50%), but they are monounsaturated fatty acids that they do not damage the blood vessel walls and do not increase cholesterol levels. Among other things, peanuts also contain, to a lesser extent, an antioxidant compound called resveratrol, as well as vitamins and minerals; rich in fiber.
Some of its components help reduce the risk of cardiovascular diseases.
Is it the same value as other oilseeds?
Although peanuts belong to the legume family, still, oilseeds due to their high nutrient content (almonds, walnuts, hazelnuts, pistachios…) From this point of view, it can be considered of equal value to other oil seeds, and due to the aforementioned good properties, dieticians also recommend its moderate, daily consumption. Besides that among the oilseeds, it is the most abundant in protein, the price is also much more favorable than the others. However, it should be noted that it is the most common food that causes food allergies.
How to choose?
In order to maintain its nutritional value and promote weight loss (since it is filling), it is best to choose unsalted, raw or lightly roasted peanuts.
When buying, pay attention to the fact that the majority of peanuts available in stores are roasted and salted, so we persistently look for the unsalted, raw version, because during roasting, the high temperature changes the protein content and oxidizes the most sensitive fatty acids. In addition, when the peanuts are still in the shell, they can be preserved well and the taste can be preserved better.
How much should we eat?
Similar to the recommended amount of “related” oil seeds, consume no more than 30 g of peanuts per day. We can also discover the paste containing 100% ground peanuts instead of the (often salty and sugary) peanut butter. Besides a natural peanut-fruit snack can be a healthy solution in the afternoon. But we can also make a salad from (ground) natural peanuts, e.g. mixed with tomatoes, cucumbers, grapefruit or carrots, seasoned with coriander.
Source: Galen
The article was published in Patika Magazin Rejtvényújság.
2024. november
Source: www.patikamagazin.hu
