Groceries are expensive and families have major investments to save for, like college and retirement. Roasted, boiled, or used as a spread, peanuts are one of the most healthy and affordable foods in the market. Roasted peanuts can be used as toppings on salads, pasta dishes, and desserts. Boiled peanuts can be made into soup, sauces, or enjoyed as a snack.
Peanut skins can even be made into a delicious and aromatic tea to help you wind down at the end of the day. Peanut flour and peanut oil can be used every day in countless ways. Oh, did we also mention that peanut flour and peanuts are gluten-free? Just remember to check the labeling for processing. The all-American peanut butter sandwich is still a classic for a reason. They are easy to make and easy to eat. Kids, adults, and seniors alike enjoy peanut butter sandwiches every day—on the go or at the table.
Peanut butter as a dip for fruits and veggies is also a delicious way to get your daily amount of fruits and veggies. Lastly, peanuts and peanut products are sustainable and available year-round. A jar of peanut butter can be kept in the pantry for up to 6 months, and can last in the fridge for up to a year—and even longer in the freezer.
Plus, a roasted bag of peanuts can be kept in the refrigerator all year long. A number of studies have looked at the health benefits of peanuts in adults. They tell us that peanuts lower cholesterol, help prevent chronic disease, manage hunger and weight, and improve the nutrient quality of our diets. Folate is important to women of childbearing age to help prevent neural tube defects in fetal development, and iron can help reduce anemia in women.
The nutrient contribution from peanuts is one reason why the Women, Infants, and Children WIC program has included peanut butter in food packages for pregnant and breastfeeding women.
In one study, post-menopausal women with high cholesterol who were provided a low-fat diet that included healthy fats from peanuts ended up improving their cholesterol.
Peanuts can be added to all types of diets at any age and the research continues to show their benefits. They also contain phytosterols, which have been shown to reduce cholesterol levels as well.
This goes to show that adding a small serving of peanuts to your diet can have a large impact. The effects of nut and seed intake on colorectal cancer risk was studied within a large population analysis in Europe called the European Prospective Investigation into Cancer and Nutrition study. Researchers found that women with the highest intake of nuts and seeds, including peanuts, had the lowest risk of colon cancer. Since gallstone disease has been on the rise, it is great to know that making some dietary changes can help reduce the risk.
Over 20, male physicians were followed in the U. Most nuts are roasted without their shell, except for pistachios, which are often roasted in-shell. Roasting methods are sometimes used to separate the shells of nuts from their kernels.
Specifically, it changes their color and decreases their moisture content, giving rise to their crunchy texture 5 , 7. Raw and dry-roasted nuts have very similar amounts of fat, carbs and protein. Although, roasted nuts have slightly more fat and calories per gram, but the difference is minimal. One ounce 28 grams of raw almonds contains calories and 14 grams of fat, whereas the same amount of dry-roasted almonds contains calories and 15 grams of fat 8 , 9.
Similarly, 1 ounce 28 grams of raw pecans contains calories and 20 grams of fat, but the same amount of dry-roasted pecans contains calories and 21 grams of fat 10 , During roasting, nuts lose some moisture. Therefore, a roasted nut weighs less than a raw nut. That explains why the fat content per ounce is slightly higher in roasted nuts Some studies have shown that roasting nuts does not change the overall fat content. However, the polyunsaturated fats in roasted nuts become more susceptible to oxidation, as the structure of the nut changes 7 , 13 , Meanwhile, the protein and carb contents of raw and roasted nuts are very similar.
Nevertheless, roasted nuts can be slightly higher or lower in these macronutrients, depending on the type of nut Contrary to what you might expect, oil-roasted nuts are only slightly higher in fat and calories than dry-roasted nuts. Nuts are high in monounsaturated and polyunsaturated fats. These healthy fats have the ability to lower blood cholesterol and may protect against heart disease Luckily, you can reduce the formation of these free radicals by controlling the roasting process.
The key is to regulate the cooking temperature and time. Studies have shown that when nuts are roasted at a low-to-medium temperature, their fats are less likely to go bad. One study showed that the higher the roasting temperature and the longer the roasting time, the more likely the nuts were to contain a substance that indicated oxidation.
The likelihood of oxidation also depended on the nut type In comparison, the substance that indicated oxidation only increased by 1. This is explained by the high amount of polyunsaturated fat in walnuts. This reduces the shelf life of nuts. Thus, roasted nuts should be stored for shorter periods than raw nuts. Furthermore, some studies indicate that trans fats are formed after roasting, but the amount is negligible 20 , Nuts are a great source of nutrients, including vitamin E, magnesium and phosphorus.
For example, some types of antioxidants are degraded during roasting. Antioxidants are important for your health because they help protect your cells against damage from free radicals Nevertheless, increased temperature and roasting time have been shown to decrease antioxidant activity, but only up to a certain point.
Interestingly, the antioxidant activity increased after 60 minutes. This is because compounds that have antioxidant activity are formed in a chemical reaction when nuts are roasted 13 , Furthermore, not all antioxidants are damaged by roasting. One study reported that the amounts of the antioxidants lutein and zeaxanthin in pistachios and hazelnuts were not affected by roasting Studies also indicate that vitamin E, thiamine and carotenoids are lost during roasting.
However, the extent of the loss really depends on the nut type and roasting temperature 13 , 21 , In fact, one study showed that roasting almonds and walnuts caused a greater vitamin loss than roasting hazelnuts, while almost no vitamin loss occurred during the pistachio roasting process. The extent to which vitamin loss occurred increased in line with increased roasting temperatures Levels of alpha-tocopherol, the most active form of vitamin E, also seem to be affected during roasting.
The higher the roasting temperature, the more alpha-tocopherol was lost. Thiamine levels also decreased during roasting, and like alpha-tocopherol, they decreased more at higher temperatures.
Riboflavin levels were not affected Overall, every type of nut and each nutrient responds differently to roasting, depending on the nut type and the roasting conditions. Although some vitamins are lost during roasting, keep in mind that nuts are not the main sources of these vitamins.
The exception to this is almonds, which are high in vitamin E 8. The rich flavor, color and aroma of roasted nuts is due to compounds that are formed in a chemical reaction called the Maillard reaction.
These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol 10 , 11 , 13 , Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women 38 , As most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of peanuts may be the cause As a source of many heart-healthy nutrients, peanuts may help prevent heart disease.
Peanuts can sometimes be contaminated with a species of mold Aspergillus flavus that produces aflatoxin. The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes jaundice , which are typical signs of liver problems.
Serious aflatoxin poisoning can lead to liver failure and liver cancer The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics.
Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value.
Of the antinutrients in peanuts, phytic acid is particularly noteworthy. Phytic acid phytate is found in all edible seeds, nuts, grains, and legumes. In peanuts, it ranges from 0.
Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value slightly This is usually not a concern in well-balanced diets and among those who eat meat regularly.
Nonetheless, it may be a problem in developing countries where the main food sources are grains or legumes. Peanuts are one of the most common food allergens. Peanut allergies are potentially life-threatening, and peanuts are sometimes considered the most severe allergen There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.
They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones. However, being high in fat, this legume is a high-calorie food and should not be eaten in excess. Peanut butter is fairly nutritious and a good source of protein compared to many other plant foods. But you might not want to eat too much, for a few…. If you have a peanut allergy, even tiny amounts of peanut can be lethal. Learn how to recognize, treat, and prevent allergic reactions.
Peanut oil is a popular oil used in cooking and frying. Yet while it may have some health benefits, there are also significant drawbacks. Some say PB2 powdered peanut butter is a great low-calorie option for peanut butter lovers, while others warn about removing healthy fats.
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