Crunchy and nutty peanuts make for an all-time healthy snack. Simply roast, fry or blend them to make a sweet or savoury delight; a handful of these nuts can add a crispy flavour to any dish. Peanuts are known by a variety of names such as groundnuts, earthnuts, monkey nut or goober peas and despite many names, they do not belong to tree nuts but are related to the legume family, just like peas, lentils and soy. Also Read: Groundnuts/Peanuts: Nutrition, Health Benefits For Heart, Diabetes And Weight Loss
Peanuts go by the scientific name Arachis hypogaea, which is a native plant to South America. In India, it is widely cultivated in many tropical states including Tamil Nadu, Andhra Pradesh, Telangana, Karnataka and Maharashtra. These nuts are available raw, boiled, roasted or fried that confers an incredible nutritional profile and taste quite similar to other tree nuts like almonds and walnuts.
Some of the valuable by-products of peanuts include oil, flour and protein. Cold-pressed groundnut oil is gaining huge popularity these days owing to its indispensable nutritional and therapeutic properties.
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Peanuts are bestowed with a treasure trove of nutrients such as 13 different vitamins including A, B, C, and E, and more than 26 essential minerals like iron, calcium, phosphorus, zinc, copper, potassium, manganese and boron. Being low on sodium, packed with protein and healthy fats, groundnuts act as a hunger suppressant, lowers the risk of cardiovascular disease, boost brain health and regulate blood sugar levels.
As per the American Heart Association, peanuts are grouped with heart checkmarks and labelled as heart-healthy foods. The recommended daily limit is 1.5 ounces /42 grams per day of most nuts, including peanuts, as part of a diet low in saturated fat that may lower the risk of heart disease. Regular addition of peanuts meets your daily dose of protein, vitamins and minerals.
Frequently Asked Questions
Can I eat 30 peanuts a day?
Yes. About 30 peanuts can fit into a healthy diet, provided they are unsalted and not deep-fried. They provide protein, healthy fats, and fibre, but are calorie-dense.
Is groundnut good for diabetes and heart patients?
Yes, in moderation. Groundnuts are low in carbohydrates and provide protein, fibre and unsaturated fats that may support blood sugar and heart health. Choose plain, unsalted peanuts and watch portion size.
What are the top 5 healthiest nuts?
Almonds, walnuts, pistachios, cashews and peanuts are nutritious choices, offering varying amounts of protein, fibre, healthy fats, vitamins and minerals.
What happens if we eat groundnuts daily?
Eating a moderate amount daily can provide protein, fibre, healthy fats, and antioxidants. However, excessive intake may add extra calories and cause weight gain. Choose unsalted, minimally processed groundnuts.
Check out this infographic to get insight into the amazing health benefits of adding these crunchy nuts.
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