How many peanuts can you eat a day? What is useful peanuts for the body?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Peanuts, also sometimes referred to as peanuts, are a type of legume native to South America, Mexico and Central America. It is an annual plant with very thin stems that grows very close to the ground. Currently, the most favorable climate for seedlings of this nut is warm and rainy.

Peanut, like many others, constantly raises many questions among those who are losing weight and those who monitor their he alth. How many peanuts can you eat per day? What is its use? What are the possible side effects? What is the best way to eat nuts? Should I buy peanuts in glaze or in pure form? Why is it so high in calories and so delicious?

Let's try to figure it out and find answers to all these questions.

Definition

Botanically, the peanut is not a nut. It is more related in composition to legume family products such as peas, lentils andothers.

It's interesting enough to watch this nut grow. First, flowers bloom, which, due to their weight, lower a thin stem as low as possible to the ground. In the end, the flower burrows into the ground, where the peanut finally ripens.

A light brown veined pod containing two or three nut kernels. Don't try to cheat by thinking it's pods. The norm of peanuts per day for a person in all publications is determined in the kernels, that is, the nuts themselves. Each - oval-shaped consists of two slices of yellowish color, covered with a brownish-red skin. It has a bright, buttery, "nutty" taste.

Because of their high protein content and chemical composition, peanuts are often used in a variety of foods and processed into butter, paste, flour and cereal.

Composition

Want to get the most out of nuts? Choose peanuts. Proteins, fats, carbohydrates are not the only thing to take into account when it comes to this nut. In addition to being surprisingly rich in protein, this product contains a number of useful substances. Further, the norm of nutrient micronutrients is indicated at the rate of 28 grams - an approximate daily norm:

• Calories – 166.
• Proteins - 7.8 grams.
• Fat - 14.7 grams.
• Carbs – 4.3 grams.
• Fiber - 2.6 grams.
• Calcium - 17.1 grams.
• Potassium - 203 mg.
• Magnesium - 49.3 mg.
• Phosphorus - 111 mg.
• Sodium - 89.6 mg.
• Folic acid s alt - 33, 6mcg.

Please note that all these data are given for the product in its pure form, without any additives. If, for example, you buy packaged s alted peanuts, the nutritional value for them may differ significantly from the above values. The same goes for peanut butter, as many manufacturers use a variety of additives in their production. Read the ingredients carefully before buying.

How many peanuts can you eat a day?

In principle, you can eat as much as fits into your daily intake of BJU (proteins, fats, carbohydrates) and calories. However, it is very easy to overdo it and go beyond, especially if, for example, you decide to take s alted peanuts to brighten up your favorite movie at the cinema, as they are high in fat.

On average, experts recommend eating no more than 20-30 grams per day, which corresponds to about 20 nuts. Peanuts can be eaten in their pure form as a snack between main meals, or used in various dishes. For example, in salads and pastries.

Many people prefer glazed peanuts. Here you should be more careful, because, firstly, in such a product, the amount of sugar and carbohydrates increases significantly. If you're on a low-carb diet, save this treat for later.

Another format that has become quite popular in our country in recent years is peanut butter (or butter). A good way to diversify morning porridge and add to breakfastnecessary protein or figure out a small snack by spreading pasta on toast. But again, be careful and pay attention to the composition, many manufacturers add a significant amount of sweeteners.

What is the benefit of peanuts for the body?

Useful properties of this nut, probably, even more than the ways to use it in cooking, and believe me, there are a lot of them. All these benefits are related to its composition:

• Heart-he althy fats. Peanuts contain monounsaturated and polyunsaturated fats that support heart he alth, lead to lower cholesterol levels, thereby reducing the risk of coronary heart disease.
• Proteins. They are essential for the he alth of the cells in the body, which are constantly being replaced and repaired. In order for new cells to be he althy and damaged ones to recover properly, the body urgently needs protein. Peanuts are rich in vegetable protein, so they must be present in the diet of children, vegetarians and people with protein deficiency.
• Antioxidants. Their high content not only protects the heart, but also inhibits the growth of free radicals, preventing infections.
• Minerals. Peanuts are a rich source of minerals such as magnesium, phosphorus, potassium, zinc, calcium, sodium and others. All of them are necessary for the he althy functioning of the body.
• Vitamins. Peanuts provide the body with the necessary vitamins, contribute to the normalization of metabolismsubstances and the conversion of fats and carbohydrates into energy. As a good source of folic acid, it reduces the incidence of birth defects associated with anemia.

Of course, this is not all that peanuts are useful for the body, but if you list each benefit, you will get a whole treatise.

Side effects

Unfortunately, there are almost no products in the world that can boast only benefits.

Excessive consumption of peanuts can lead to gas, bloating, heartburn and even food allergies.

A peanut allergy is perhaps one of the most serious food allergies. The reaction in this case usually occurs within a few minutes after eating or even touching the peanut or the product containing it. It usually starts with a tingling sensation in the mouth, followed by severe swelling of the face, throat, and mouth. This can lead to difficulty breathing, asthma attacks, an anaphylactic show, up to and including death. A less pronounced reaction manifests itself in the form of a rash, hives and indigestion. People with these allergies usually carry a shot of adrenaline with them at all times to give the body extra time before the ambulance arrives.

If such a condition was diagnosed in infancy, then it is likely that the allergy will remain with a person for life. Rarely, when a peanut allergy goes away at a conscious age. To date, there has been an increase in cases of thisdiseases, which made this nut the subject of numerous studies, due to the severity of the allergic reaction to peanuts. Contraindications will be discussed below.

When to stop drinking

In addition to the allergy directly to the peanut itself, there are a number of conditions under which you should refuse to consume it.

This nut is susceptible to contamination with aflatoxin, a potential carcinogen that causes malignancy and is a risk factor for the development of liver carcinoma. If the peanut has turned a greenish-yellow color, then it should be discarded immediately and in no case should be eaten.

The norm indicated in the article is advisory in nature. How many peanuts can you eat per day? If you are prone to edema or are currently suffering from prolonged diarrhea, then for the first time it is still worth giving up all types of nuts, because due to their high fat content, they can aggravate the condition.

Peanuts contain alpha-linoleic acid, which most studies have shown to increase the risk of prostate cancer in high concentrations.

How to select and store peanuts?

Harms and benefits, calories and micronutrients may not matter if you store nuts incorrectly.

Peeled peanuts are usually sold in containers or by weight. Please make sure before buyingthat the packaging is intact, the product is fresh, and that there are no signs of dampness or insects on the packaging and the counter. If possible, sniff the peanuts to make sure they don't smell rancid or musty.

Whole nut, in shell, usually sold by weight or in bags. Shake the package before buying if possible. If the bag seems heavy for its size and does not rattle, then the peanuts are good. Also make sure the shell is free of cracks, dark spots, and insect marks.

Peeled peanuts should be stored in a tightly sealed container in the refrigerator as exposure to heat, humidity or light can cause a rancid taste. The whole nut can be stored in a cool place, and the product will lie in the refrigerator for up to 9 months.

Peanuts for weight loss

More and more often in conversations and recipes about losing weight, there is a peanut. It sounds strange, but in fact, it can really help in getting rid of extra pounds. The main thing is to remember how much peanuts you can eat per day, and do not exceed this rate.

Because the nut is rich in fiber and protein, it will keep you feeling full for a long time, preventing you from overeating. In addition, it takes about two hours for the stomach to digest peanuts, compared to thirty minutes for high-carb foods.

Walnut speeds up metabolism. Studies have shown that with daily moderate consumption of peanuts for 19 weeks, the subjects accelerated metabolismsubstances by as much as 11%.

The fat in it promotes satiety and satisfaction of taste needs, so you suffer less from the inability to enjoy your favorite chocolates.

Peanuts stabilize blood sugar for a long-lasting energy boost and reduce cravings for "bad" foods.

Conclusion

Peanuts are an amazing product. It has the characteristics of nuts, but at the same time belongs to legumes. A rich source of protein, a good appetite control product and a great addition to various salads and even hot dishes. In addition, it is the most common and relatively inexpensive nut (compared to the same almond) and, unfortunately, it is one of the worst allergens in the world.

But if you are lucky and do not suffer from food allergies, then immediately go for a couple of packages of peanuts, please your body and taste buds.