Peanuts can promote heart health, help you lose weight, prevent gallstones and control blood sugar. In this article, we discussed the potential health benefits of peanuts, their nutritional profile and the potential side effects they can cause. According to a 2015 Vanderbilt University study, daily eating of nuts is related to a lower overall risk of death. Monounsaturated and polyunsaturated fatty acids have been shown to decrease LDL cholesterol and triglyceride levels, reducing the risk of metabolic syndrome, heart disease and type 2 diabetes. Rather, you should be careful with these 9 “healthy” habits that shorten your life, experts said.
Studies have shown that eating peanuts five times a week lowers heart disease and reduces the risk of diabetes, gallbladder disease and colorectal cancer. Peanuts and peanut butter are included in the DASH diet plan, which helps lower blood pressure. If you are looking for a low-calorie snack, an ounce of peanuts can meet the requirements.
A diet rich in peanut fat has enormous benefits, such as reduced obesity, inflammation and chronic conditions such as diabetes and heart disease. Unlike most other snacks, which are full of simple carbohydrates, peanuts are enriched with protein, healthy fat and fiber. Those who observe their weight can add whole peanuts or peanut butter to their breakfast to achieve more fullness and make their blood sugar levels more stable. Read dietary labels to avoid varieties with high added sugars, preservatives and salt and compare brands and flavors.
Peanuts are rich in many vegetable compounds and antioxidants. Most of these compounds are available on the skin of peanuts, which must be eaten raw to get all their benefits . Some of the beans in bulk plant compounds readily available in peanuts are resveratrol, coumaric acid and phytosterols that help affect the absorption of cholesterol, isoflavones and phytic acid in plant seeds .
Even if you are on a calorie-restricted diet, studies have shown that taking legumes can help you lose weight. Peanuts contain a good amount of protein to begin with: 7 grams in 2 tablespoons. Add that to the high content of healthy fat and fiber and you have a tasty snack that will last longer. Most people find that eating 200 calories of peanut butter is more saturating than, for example, 200 calories from pretzels. Registered dietician Jennifer McDaniel says, MS, RDN, CSSD, LD. According to a study conducted in the International Journal of Obesity, peanuts can even increase your metabolic oven. In that study, subjects’ metabolism increased by 11% when they ate about 500 calories of peanuts per day for 19 weeks.