Peanuts, often mistaken for nuts, are legumes loaded with nutrients. They are often included in the healthy list of smart snacks as they are crunchy, filling and nutrient-dense. A small fistful of peanuts can add protein, fibre, monounsaturated fats and vital nutrients to your meal regimen. Not only a popular snack but also good for heart health, especially in managing lipid levels.
Dive into this article to get an overview of how peanuts impact cholesterol levels, benefits, nutrition, ways to add them to diet and potential side effects.
Also Read: Groundnuts/Peanuts: Nutrition, Health Benefits For Heart, Diabetes And Weight Loss
Peanuts and Cholesterol the Impact
Most people believe that the high-fat proportion of peanuts can elevate cholesterol levels and result in weight gain, while studies prove otherwise. Yes, moderate consumption of peanuts offers you good quality monounsaturated fats, which lower bad cholesterol levels. Thus, consuming peanuts in the right amounts is highly valuable to overall health.
A fistful of peanuts a day can help you meet your demands of biotin, copper, folate, vitamin E, manganese, thiamine, phosphorus and magnesium. The impressive nutritional profile of peanuts can help boost metabolism and ease the inflammation process that affects high cholesterol levels. In addition, the presence of arginine, bioactive phenolic compounds in peanuts combat inflammation.
Remember not to discard the skin or outer layer of peanuts when eating them as it contains resveratrol and other potent antioxidants that support heart health.
Antioxidants fight harmful free radicals in the system and lower the damage of oxidative stress, which lowers the risk of high cholesterol. The richness of numerous bioactive plant compounds like p-Coumaric acid, and isoflavones in peanuts are known to increase good cholesterol levels.
Peanuts contain heart-healthy fats that help lower cholesterol. They are rich in monounsaturated and polyunsaturated fats, which have been shown to reduce levels of LDL (bad cholesterol) while maintaining or even increasing HDL (good cholesterol).
- Monounsaturated Fats: These fats help lower LDL cholesterol, reducing the risk of heart disease.
- Polyunsaturated Fats: Essential for heart health, polyunsaturated fats also help lower LDL cholesterol and inflammation.
Several studies have demonstrated that regular consumption of peanuts can positively affect cholesterol levels and support cardiovascular health.
Nutritional Profile of Peanuts:
Peanuts are nutrient-dense, offering a wide range of vitamins, minerals, and other essential compounds:
- Calories: 567 per 100 grams
- Protein: 25.8 grams
- Fat: 49.2 grams (mostly unsaturated fats)
- Fiber: 8.5 grams
- Vitamins: Vitamin E, Vitamin B3 (niacin), Vitamin B6, and folate
- Minerals: Magnesium, phosphorus, potassium, and zinc
- Antioxidants: Peanuts contain resveratrol, a powerful antioxidant that benefits heart health.
*Source As per the Food and Drug Administration, USDA
Benefits of Peanuts
Heart Health:
The right balance of monounsaturated and polyunsaturated fatty acids in peanuts is valuable in reducing LDL cholesterol and augmenting overall heart health. It also supports easing inflammation and oxidative damage, the major contributing factors for cardiovascular disease.
Also Read: 5 Health Reasons Why You Should Snack On Peanuts
Protein Packed:
Peanuts are an impressive source of plant-based protein source, making them an ideal option for vegetarians and vegans. Protein is vital for tissue repair, muscle maintenance, and overall bodily functions.
Loaded with Fiber:
The goodness of dietary fiber in peanuts supports the digestion process and improves heart health by helping to diminish cholesterol levels and regulate blood sugar.
Packed with Antioxidants:
Peanuts contain resveratrol and other antioxidants that protect the body from oxidative stress, reducing the risk of chronic diseases like heart disease and cancer.
Manages Weight:
Though peanuts are calorie-dense, having them in moderate amounts can satisfy and help control unwanted hunger pangs. Moreover, power-packed with protein, fiber, and healthy fats- having peanuts as a standalone snack promotes satiety and helps in losing surplus kilos.
Ways to Add Peanuts to Your Diet:
Eat a fistful of dry roasted or boiled peanuts as a snack. Go for unsalted varieties to restrict excess sodium intake.
Spread natural peanut butter on toast, add it to smoothies, or use it as a dip for fruits like apples or bananas. Make sure to choose peanut butter without added sugars or hydrogenated oils.
Toss peanuts into salads or use them as a garnish for stir-fries to add crunch and nutritious.
Incorporate peanuts into baked goods like cookies or use them to create peanut-based sauces for dishes like noodles or curries.
Make a healthy trail mix by blending peanuts with dried fruits, and seeds.
Side Effects of Peanuts:
Peanut allergies are common and can cause severe reactions, including anaphylaxis. People with peanut allergies should avoid peanuts entirely.
Peanuts are high in calories and fat, so consuming them in large quantities can lead to weight gain.
Peanuts can be contaminated with aflatoxins, a type of mold that can lead to liver problems and other health issues. Always buy peanuts from reputable stores and store them in an airtight container to minimize the risk.
Some commercially available peanuts are roasted with high amounts of salt, which can contribute to elevated blood pressure.
Conclusion:
Peanuts can be a valuable addition to a heart-healthy diet, particularly when it comes to managing cholesterol levels. The presence of healthy fats, protein, fiber, and antioxidants confer umpteen health benefits. However, it's essential to consume them in moderation and be mindful of potential allergies and other side effects. Incorporating peanuts in a variety of ways into your diet can help you reap their amazing benefits.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
J Food Sci Technol. 2016 Jan; 53(1): 31–41.
Published online 2015 Sep 19. doi: 10.1007/s13197-015-2007-9
Peanuts as functional food: a review
Shalini S. Arya,corresponding author Akshata R. Salve, and S. Chauhan
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis
Isabella Parilli-Moser, 1 , 2 , † Sara Hurtado-Barroso, 1 , 2 , † Marta Guasch-Ferré, 3 , 4 and Rosa M. Lamuela-Raventóscorresponding author 1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9011914/
