Welcome, health aficionados! Prepare to uncover the exceptional qualities of peanuts in this comprehensive blog curated by Ankit Khosla, a seasoned Dietitian and Sports Nutritionist. Delve into the world of peanuts as we explore their nutritional value, delve into ten incredible health benefits, dissect the role of healthy fats in promoting heart health, and savor two delectable yet health-conscious peanut-based recipes.
Nutrition Profile of Peanuts
Peanuts are a nutritional powerhouse, boasting a diverse range of vital nutrients. They're a robust source of protein, packing in about 25 grams per 100 grams, making them a valuable plant-based protein option. Rich in healthy fats—predominantly monounsaturated and polyunsaturated fats—they offer heart-healthy benefits. Additionally, peanuts contain an array of essential vitamins like E, B3, B6, and minerals such as magnesium, phosphorus, and potassium, contributing to overall well-being.
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The nutritional values of peanuts per 100 grams according to the USDA are approximately:
Calories: 599 kcal
Protein: 28.03 grams
Fat: 52.50 grams
Saturated Fat: 6.28 grams
Monounsaturated Fat: 24.43 grams
Polyunsaturated Fat: 15.56 grams
Fiber: 8.5 grams
Sugars: 4.72 grams
Calcium: 92 mg
Iron: 4.58 mg
Magnesium: 168 mg
Phosphorus: 376 mg
Potassium: 705 mg
Sodium: 18 mg
Zinc: 3.27 mg
Vitamin C: 0 mg
Vitamin B-6: 0.35 mg
Vitamin E: 8.33 mg
Vitamin K: 14.9 µg
10 Health Benefits of Peanuts
Here are ten health benefits associated with peanuts:
Heart Health: Peanuts contain healthy fats that can lower bad cholesterol levels, reducing the risk of heart disease.
Rich in Nutrients: Packed with essential vitamins like E, B3, B6, and minerals such as magnesium and potassium, peanuts offer a wealth of nutrients.
High in Protein: With around 25 grams of protein per 100 grams, peanuts serve as a valuable plant-based protein source, aiding in muscle repair and growth.
Weight Management: Despite being calorie-dense, peanuts' protein and fiber content contribute to satiety, potentially aiding weight loss when eaten in moderation.
Antioxidant Properties: Peanuts contain antioxidants like resveratrol, known for their anti-aging and disease-fighting properties.
Blood Sugar Control: Their low glycemic index can help regulate blood sugar levels, making them suitable for individuals managing diabetes.
Brain Health: The presence of nutrients like niacin and folate in peanuts supports brain health and cognitive function.
Reduced Risk of Gallstones: Regular consumption of peanuts has been associated with a lower risk of gallstones due to their high healthy fat content.
Improved Digestive Health: The fiber content aids in digestion and promotes a healthy gut environment.
Energy Boost: Peanuts provide a good source of energy due to their balanced composition of healthy fats, protein, and carbohydrates, making them a great snack option.
Understanding the Impact of Peanuts' Healthy Fats on Heart Health
The healthy fats present in peanuts, predominantly monounsaturated and polyunsaturated fats, play a pivotal role in promoting heart health. These fats help reduce LDL cholesterol (commonly known as "bad" cholesterol) levels in the blood, subsequently lowering the risk of heart disease and stroke.
Specifically, monounsaturated fats contribute to increasing HDL cholesterol ("good" cholesterol), which aids in preventing the buildup of plaque in arteries. Meanwhile, polyunsaturated fats, including omega-3 and omega-6 fatty acids, have anti-inflammatory properties that support cardiovascular health by reducing inflammation and maintaining blood vessel flexibility.
Regular consumption of peanuts, as part of a balanced diet, can contribute to improved heart health due to the beneficial impact of these healthy fats on cholesterol levels and overall cardiovascular function.
Peanut Butter Banana Smoothie:
1 ripe banana
2 tablespoons peanut butter
1 cup almond milk (or any preferred milk)
1 tablespoon honey or maple syrup (optional for sweetness)
Handful of ice cubes (optional)
Peel and slice the banana.
In a blender, combine banana slices, peanut butter, almond milk, and honey/maple syrup.
Add ice cubes if desired for a chilled texture.
Blend until smooth and creamy.
Pour into a glass and enjoy this protein-packed, energizing smoothie!
2. Spicy Peanut Tofu Stir-Fry:
1 block tofu, cubed
2 tablespoons peanut oil
2 cloves garlic, minced
1 red bell pepper, sliced
1 cup broccoli florets
2 tablespoons soy sauce
2 tablespoons peanut butter
1 tablespoon sriracha sauce (adjust to taste)
Chopped peanuts for garnish (optional)
Heat peanut oil in a pan or wok over medium-high heat.
Add minced garlic and cubed tofu. Sauté until tofu turns golden brown.
Add sliced bell pepper and broccoli florets. Stir-fry for a few minutes until vegetables are tender yet crisp.
In a bowl, mix soy sauce, peanut butter, and sriracha sauce to form a sauce.
Pour the sauce over the tofu and vegetables. Stir-fry for an additional 1-2 minutes to coat everything evenly.
Remove from heat and garnish with chopped peanuts if desired.
Serve this spicy peanut tofu stir-fry over rice or noodles for a flavorful and protein-rich meal!
3. peanut butter recipe:
2 cups roasted unsalted peanuts
1-2 tablespoons honey or maple syrup (optional, for sweetness)
1-2 tablespoons neutral oil (such as peanut or vegetable oil)
Salt to taste (optional)
Start by adding the roasted peanuts to a food processor or blender.
Blend the peanuts on high speed, stopping occasionally to scrape down the sides of the bowl with a spatula. The mixture will go from chopped peanuts to a crumbly texture and then start to clump together.
Add honey or maple syrup if you prefer a sweeter taste. Also, pour in a tablespoon of oil to help achieve a smooth consistency.
Continue blending until the mixture becomes creamy. If it seems too thick or dry, add more oil a little at a time until you reach the desired consistency.
Taste and add a pinch of salt if desired for flavor enhancement.
Once you've achieved a smooth and creamy texture, transfer the peanut butter to an airtight container. It can be stored at room temperature for a week or more, or in the refrigerator for a longer shelf life.
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For a tailored nutrition plan or expert guidance, connect with Ankit Khosla, a respected Dietitian, and Sports Nutritionist. Visit Ankit's profile for insights on optimizing your health through personalized dietary strategies. Empower yourself with the knowledge to achieve your health goals.
Dietitian and Sports Nutritionist Specializing In Fat Loss, Fatty Liver, Diabetes, Arthritis, Thyroid, and PCOD.
Incorporating peanuts into your diet isn't just tasty; it's a nutritious choice that packs a punch. From their wealth of nutrients to their role in heart health, peanuts offer a multitude of benefits. So, why not add these versatile legumes to your meals and savor their goodness while boosting your overall well-being?