Nutriciologist named a useful product that quickly satisfies hunger

“Nuts can safely be called one of the most popular products among those who watch their diet. They are a healthy snack, an ingredient for salads, and an addition to porridge. However, most people prefer versions with added salt and sugar. Therefore, it is worth talking about the benefits of specific species, for example, all familiar and available peanuts. Is it caloric and what is useful? Let’s find out now.”

What is a peanut?

It seems that the answer is simple – it is a nut. In fact, peanuts are a variety of legumes, but they are usually included in the group of nuts because of the similar nutritional composition. Like their other species, the product has a fairly high caloric content.

PBMC (calories/protein/fats/carbohydrates) of peanuts per 100 g: 552/26.3/45.2/9.9.

What are the benefits of the nut?

Peanuts have a lot of beneficial properties for the human body. These include:

High content of unsaturated fats and vitamin E. It is an antioxidant, protecting proteins from free radical damage, affects the activity of endocrine glands and reduces blood clotting. In addition to peanuts, this vitamin is found in vegetable oils and cereal germ;

the presence of fiber. Its importance lies in the fact that it normalizes the gastrointestinal tract (GI tract), accelerates the onset of satiety by increasing the food clump and absorbs toxic substances;

content of polyphenols, biotin, copper, manganese, phosphorus and magnesium. Of particular importance is the rate of magnesium in the diet: sufficient magnesium intake reduces the risk of certain diseases. For example, people who have a low concentration of magnesium in the blood have a 29% higher risk of developing type 2 diabetes and insulin resistance compared to those who have a normal level of the substance in serum.

In addition to peanuts, sources of magnesium include: peanut butter, pumpkin seeds, salmon, dark chocolate, and whole grain products.

Reduced risk of heart disease. Mortality from cardiovascular disease, such as myocardial pathology, is lower in those who regularly consume both peanuts and other nuts. This effect extends to peanut butter as well. Importantly, this association was observed in both men and women, independent of race, ethnic group, metabolic conditions, presence of unhealthy habits, and weight.

Blood sugar control. This effect is seen throughout most of the day, even after carbohydrate consumption. In addition, peanuts and peanut butter cause a significant reduction in the feeling of hunger for up to 12 hours and an increase in the secretion of a hormone that promotes the feeling of satiety.

It is believed that these benefits are due specifically to the presence of the high protein, fiber and fat content found in peanuts.

What are the benefits of peanut protein?

More good news is that it’s not just the peanut itself in its regular form that is beneficial, but also its protein. This is especially important for the elderly: including enough of it in your diet can help reduce the weakness they experience.

Age-related loss of muscle mass is the main cause of decreased strength, speed and energy. Peanut protein is one of the inexpensive and simple ways in which you can obtain the necessary substances in sufficient quantities.

Therefore, it is exercise and sufficient protein that will help minimize the loss of muscle mass in the body, thereby supporting healthy aging and longevity.

For example, weight training twice a week and supplementation with an additional 75 g of peanut powder has a positive effect on muscle growth and strength in untrained older adults.

The rich composition and high digestibility of fat-free protein peanut powder make it an important element for maintaining and building muscle mass.

Is there a healthiest peanut?

Peanuts have many health benefits, but other species have their own health benefits as well. The composition of each type of nut is different, so it is impossible to name the healthiest nut.

Most studies are based on total nut consumption rather than specific types of nuts, so it is unclear whether, for example, eating more macadamia nuts than almonds is preferable.

For example, eating a combination of walnuts, almonds and hazelnuts three or more times a week is associated with a significant reduction in the risk of death from cardiovascular disease. Other evidence shows that peanuts help reduce the risk of type 2 diabetes, high blood pressure, and gallstones.

All nuts are rich in nutrients: plant protein, unsaturated fatty acids, fiber, minerals, antioxidant and anti-inflammatory phytochemicals.

However, they differ in nutrient content:

• peanuts are particularly rich in protein;
• different nuts have different ratios of fatty acids. For example, the only nuts really rich in alpha-linolenic acid are walnuts, while pecans contain very small amounts of it;
• almonds contain more vitamin E and calcium than other types of product.

The shape of the nut also affects nutrient content: products with intact skins have higher antioxidant levels than those without, such as blanched almonds or hazelnuts.

In general, no nut has any disadvantages. Therefore, it is worth including different types in your diet: peanuts, walnuts, almonds and others. If their flavor in plain form you do not like, then you can try new ways of consumption. For example:

• Toasted hazelnuts combined with grated dark chocolate and yogurt;
• pine nuts in oatmeal;
• pistachios in a salad;
• grated walnuts as an accompaniment to fried fish;
• sugar-free toast with peanut paste.

What are the dangers of peanuts?

The danger of this nut is that you may be allergic to it. An adverse reaction to peanuts is experienced by a large number of people, and its effects can cause potentially life-threatening symptoms, including respiratory distress.

In addition, people who are overweight should be more cautious about eating caloric peanuts.