Advantages and disadvantages of peanuts?
Peanuts are very popular around the world. They are rich in protein, fiber, healthy fats, vitamins ( such as Vitamin E, Vitamin B3, and Vitamin B6 ), minerals ( such as magnesium, phosphorus, and potassium ), and antioxidants.
Peanuts, also known as earthnuts and groundnuts, originated in South America but are now grown in many countries such as India, China, Nigeria, and South America. Peanuts are a type of “legume.”
Peanuts (Arachis hypogaea) are used in various products such as peanut butter, snacks, peanut oil, confectionery, biofuels, peanut bars, roasted peanuts, etc. In this article, we will discuss the pros and cons of peanuts. Here we go ;
Nutritional value of peanuts.
| Nutritional components | Amount |
|---|---|
| Calories | 560 |
| Protein | 25 grams ( Approx) |
| carbohydrates | 15.8 grams ( Approx) |
| Fats | 48 grams (Approx) |
| Fiber | 8.5 grams |
| Sugars | 4 gm ( Approx) |
| Calcium | 92 Milligrams |
| Magnesium | 168 Milligrams |
| phosphorus | 376 Milligrams |
| potassium | 705 Milligrams |
| Iron | 2.2 Milligrams |
| Zinc | 3.3 Milligrams |
Advantages of peanuts.
- Rich in Nutrients: peanuts are a good source of plant-based protein, fiber, vitamins, and more. For gym-goers, peanuts are beneficial because they can help increase muscle growth and Help in muscle repair. Peanuts are also rich in fiber, which can help strengthen your immune system and promote a feeling of fullness.
- Heart health: Peanuts contain monounsaturated and polyunsaturated fats, and many studies suggest that they may help lower the risk of heart disease. Peanuts also contain heart-healthy nutrients. So, they are really beneficial for heart health patients. Peanuts help to reduce total cholesterol levels.
- Weight loss – Many studies have shown that people who eat peanuts regularly may help in weight loss. Although peanuts are high in calories, they are also rich in protein, fiber, and healthy fats. One study even showed that peanuts can help in weight loss. Peanuts promote a feeling of fullness, which can help with weight loss.
- High in Antioxidants.
- Reduce the Risk of Cancer.
- Good for Skin Health.
The disadvantage of eating peanuts.
- Weight Gain: Peanuts are high in calories, fats, and carbohydrates, so consuming them in large quantities may promote weight gain. I would suggest that you try to eat 20-40 grams of peanuts per day, as it is completely safe for you.
- High Omega-6: Peanuts contain high amounts of Omega-6 fatty acids, which can promote inflammation in the body. Therefore, it is recommended to consume 20-40 grams of peanuts per day.
- Diarrhea.
- Allergies.
- Vomiting.
How to use peanuts?
- As a snack.
- In cooking.
- In Baking.
- In Salads.
- In smoothies.
- Peanut flour.
- Peanut oil.
The Bottom line.
In the end, peanuts are very delicious, versatile, and easy to make. They are also high in protein, fiber, and other nutrients. However, it is important to consume them within a limit. If you want to eat more, it is best to first consult with your doctor.
Also Read: Advantages or disadvantages of eating eggs.
