So far, peanuts have often been avoided, especially by people on a diet. Besides being suspected of causing acne, peanuts are also considered high in calories, which might ruin a diet. However, there are many benefits of peanuts for dieting.
Peanuts actually belong to the legume family, different from tree nuts like almonds, cashews, and walnuts. Nonetheless, the nutritional content of peanuts is quite similar to that of tree nuts.
Research shows that peanuts are a good source of protein, healthy fats, and fiber, which are essential for the body. Like bambara groundnuts, peanuts do not contain saturated fats. Therefore, the benefits of peanuts for dieting should not be doubted.
Nutritional Content of Peanuts
The benefits of peanuts come from their abundant nutrients. In 100 grams of boiled, skinless peanuts, there are about 155 calories and several important nutrients, such as:
- 6 grams of carbohydrates
- 7 grams of protein
- 15 grams of healthy fats
- 4 grams of dietary fiber
- 90 milligrams of calcium
- 2–4.5 milligrams of iron
- 530 milligrams of potassium
- 270 milligrams of phosphorus
- 2–3 milligrams of zinc
Peanuts also contain antioxidants, folate, B vitamins, vitamin E, selenium, and magnesium.
Benefits of Peanuts for Dieting
Some benefits of peanuts for dieting include:
- Weight loss: The high protein and fiber content can provide a longer feeling of fullness, helping to control appetite and prevent overeating.
- Maintaining stable weight: Regular consumption of peanuts can help maintain a stable weight.
- Reducing the risk of diabetes and heart disease: Peanuts are rich in healthy fats and fiber, which can help reduce cholesterol.
However, it’s important to remember that successful dieting does not rely solely on peanuts. Regular exercise, a healthy diet, limiting calorie intake, and drinking enough water are also crucial.
Recipe for Boiled Peanuts
To enjoy the benefits of peanuts, you can prepare them as boiled peanuts. Here’s how:
- Wash the peanuts thoroughly.
- Boil for about 45 minutes.
- Add a pinch of salt for a savory taste.
Once cooked, drain and the boiled peanuts are ready to be enjoyed. Boiled peanuts only last for 2 days, so store them in the refrigerator to make them last longer.
If you want to consume peanut-based products like peanut butter, choose those with little or no sugar (unsweetened). Avoid giving peanuts to children under 5 years old to prevent choking. If you want to give peanuts to young children, grind them into a fine powder first.
Allergy Warning
Peanuts are generally safe and healthy, but some people may experience allergies. If you have had an allergic reaction after eating peanuts or have a family history of peanut allergies, avoid consuming peanuts.
With the many benefits of peanuts for dieting, don’t hesitate to add them to your daily menu. If you have any questions about the benefits of peanuts for dieting, consult a nutritionist to get a diet plan that suits your body’s needs.