One ounce of shelled peanuts (28 grams) provides about 180 kcal, 7 grams of protein, 14 grams of healthy fats, and 7 grams of total carbohydrates. Peanuts also contain several vitamins and minerals like vitamin E, vitamin B (niacin), and copper in appreciable quantities. However, they do not contain any vitamin A or C.
Peanuts (mong phali) have many health benefits such as:
- Aid in Sugar Control: Natural healthy fats present in peanuts increase the glycemic index of other foods consumed simultaneously, hence, controlling unwanted spikes in sugar levels in the body.
- Help in Weight Loss: Protein and fibre present in peanuts promote the feeling of satiety (fullness) for a much more extended period and prevent unwanted food craving and munching.
- Protect Heart: Fibre and healthy unsaturated fats (mainly omega 3) in peanuts help reduce unhealthy fat (LDL) from the body. Resveratrol, an antioxidant, reduces cardiovascular inflammation and relaxes arteries.
- Reduce the Risk of Gallstones: As gallstones are made up of undissolved cholesterol, peanuts help lower blood cholesterol and help in preventing the formation of these stones.
- Reduce the Risk of Alzheimer’s: Peanuts are rich in vitamin E and B. According to studies, these vitamins have proved to promote brain health even in the elderly’s.
STORAGE AND FOOD SAFETY
If shelled or unshelled peanuts are stored in cold and dry places, they should last 1 to 2 months. Their shelf life can be increased up to 4 to 6 months if they are placed in the refrigerator. Rancid peanuts can be distinguished by their slightly fishy or sour-milk smell.
QUICK TIPS BY OUR NUTRITIONIST
- Though peanuts are high in calories, they are an ideal snack and promote the feeling of fullness for a much longer time which helps a person to avoid unwanted binging.
- Peanut butter can be made by blending peanuts, and it is an excellent source of healthy fat, fibre, and protein.
- Raw peanuts with skin attached are the healthiest ones.
- If you are a heart patient or hypertensive, it is best to avoid salted peanuts.
- Avoid peanuts if you have a peanut allergy.