Your Guide to Benefits of Groundnuts: From Heart Health to Weight loss

Key Takeaways:‍

1. Introduction to Groundnuts: Groundnuts, commonly consumed in India, are actually legumes rich in essential nutrients and antioxidants, despite being labeled as nuts.

2. Nutritional Value of Groundnuts: Groundnuts are highly nutritious, containing significant amounts of protein, healthy fats, fiber, and essential minerals and vitamins.

3. Health Benefits of Peanuts: Peanuts offer various health benefits, including promoting heart health, aiding in weight loss, reducing the risk of diabetes, lowering inflammation, and potentially preventing cancer.

4. Potential Benefits of Groundnut Oil: While whole groundnuts are preferable, groundnut oil may also offer perks such as being a good source of vitamin E and potentially improving heart health and blood sugar control.

5. Side Effects: Despite their benefits, groundnuts can have side effects for specific individuals, including allergies and aflatoxin poisoning.

Groundnuts (peanuts) are a common food item in India, whether consumed as a snack or as part of a meal.

Though they are called nuts, they are actually legumes originating in South America. As they are legumes, they are more related to soy, lentils (dals), and beans.

Peanuts are rich in both essential macro and micronutrients. The study investigated the effects of daily peanut consumption on health markers in healthy individuals. Results showed that regular peanut intake, particularly skin-roasted peanuts, was associated with lower cholesterol ratios.

Today, we will tell you everything you need to know about the benefits of groundnuts in this article.

Peanuts/Groundnuts Nutritional Value

Groundnuts, also known as peanuts, are highly nutritious.

The nutritional value in peanuts is about 26% protein, 49% fat, and 16% carbohydrates by difference. Additionally, groundnuts are fiber-rich, with 8.5 grams of fiber per serving.

They are also a good source of minerals such as calcium, iron, magnesium, phosphorus, potassium, and zinc. Moreover, groundnuts contain several B vitamins, including thiamin, riboflavin, niacin, and vitamin B6. Also, there is zero cholesterol in groundnuts.

There are a total of 567 calories in groundnuts (100g). Groundnuts provide essential nutrients, making them a valuable addition to a balanced diet.

How Much Protein in Peanuts?

There is about 25.8g of protein in peanuts (100g). Hence, peanuts are an excellent plant-based protein source to fulfill your daily protein requirements.

The proteins that are present in peanuts in the largest amounts are Arachin and Conarachin. Some people can be severely allergic to these proteins, causing life-threatening allergies.

Health Benefits of Peanuts

There are many benefits of eating peanuts. Let us discuss some benefits of eating peanuts daily as part of a balanced diet.

1. Heart health

‍Peanuts are good for your heart health because they have healthy fats. Additionally, they don't contain bad fats like trans fats or cholesterol. Studies show that regular consumption of peanuts can decrease the risk of heart disease, enhance blood lipid levels, and protect the heart. Peanuts are rich in antioxidants, which further contribute to their heart-protective properties.

2. Weight loss

‍Peanuts are rich in protein and fats, which can make you feel fuller for longer periods. This means you eat less, reducing overall calorie intake. Eating groundnuts for weight loss helps your stomach full faster. According to a study, Eating 35 grams of peanuts before two main meals daily can help you shed weight.

3. Lower diabetes risk

‍Daily consumption of peanuts may reduce the risk of diabetes by 25%. This may be due to high magnesium and dietary fiber content, which help lower blood glucose spikes.

4. Reduced inflammation

‍Peanuts have antioxidants that can help your body deal with inflammation and oxidation. These substances can stop harmful molecules from causing damage and reduce swelling.

5. Cancer protection

‍Groundnuts have various unsaturated fats, vitamins and minerals, and bioactive components with cancer-preventive effects.

6. Improves brain function

‍Consistently eating peanuts might improve memory and how well you handle stress. A diet rich in peanuts may also help you prevent age-related cognitive decline.

7. Prevent gallstones

‍Regularly consuming peanuts can reduce your risk of developing gallstones.

Potential Groundnut Oil Benefits

Whole groundnuts are always better for getting health benefits. However, using groundnut oil may have some potential benefits as well. But you will only see potential groundnut oil benefits if you use it in moderation.

1. A good source of Vitamin E

‍Peanut oil is a rich source of Vitamin E, which is an antioxidant. It protects the body from damage caused by harmful substances known as free radicals. Vitamin E also strengthens the immune system, supports red blood cell formation, and prevents blood clots.

2. May improve heart health

‍Peanut oil is rich in heart-healthy monounsaturated and polyunsaturated fats. These may help reduce the risk of heart disease by lowering LDL cholesterol and triglyceride levels. However, more research is needed to understand if simply adding these fats to the diet without other changes can improve heart health. Other sources of fats like walnuts, sunflower seeds, and flaxseeds also provide similar benefits.

3. May help with blood sugar control

‍Research indicates that monounsaturated and polyunsaturated fats can help manage blood glucose in people who have diabetes. When consumed with carbohydrates, fats slow down sugar absorption in the digestive system. This causes a slower rise in blood glucose. Substituting saturated fats with polyunsaturated fats may lower blood sugar levels and improve insulin secretion. This is crucial for glucose absorption by cells.

How Do Peanuts Help Your Heart?

Peanuts benefit heart health due to their nutrient profile.

They are rich in heart-healthy fats. 

These fats can help lower bad cholesterol while increasing good cholesterol, reducing the risk of heart disease.

Peanuts contain antioxidants

Peanuts contain antioxidants such as resveratrol, flavonoids, and other polyphenols, which have anti-inflammatory properties. Chronic inflammation may cause various heart diseases. These antioxidants help protect the heart from damage by reducing inflammation.

Peanuts  improve blood vessel function

Peanuts have arginine, an amino acid that helps improve blood vessel function. Arginine is a precursor to nitric oxide. Nitric oxide helps relax blood vessels, regulate blood pressure, and improve blood flow. By promoting better blood vessel function, peanuts support overall heart health.

Is Groundnut Good for Cholesterol?

Peanuts are generally good for cholesterol levels when consumed in moderation.

They are rich in unsaturated fats, which positively impact cholesterol levels. These fats can help lower bad cholesterol while increasing good cholesterol, reducing the risk of heart disease.

Additionally, peanuts contain plant sterols, which have a structure similar to cholesterol. These stenols compete with cholesterol for absorption in the digestive system. This competition can lead to lower levels of cholesterol absorption in the bloodstream.

However, peanuts are also calorie-dense, so consuming them excessively could contribute to weight gain. This, in turn, may negatively affect cholesterol levels.

Therefore, enjoy peanuts as part of a balanced diet and in moderation.

Groundnuts Side Effects

Though rare, peanuts can have specific side effects for certain susceptible individuals. Let's discuss these side effects in detail.

1. Peanut allergy

‍Peanut allergies are a common food allergy, especially in children.
Reactions can vary from itching and hives to severe, life-threatening anaphylaxis. Even small amounts can trigger a reaction in sensitive individuals.
Strictly avoiding peanuts and peanut-containing foods is the primary way to manage a peanut allergy.

2. Aflatoxin poisoning

‍Peanuts may contain a mold called Aspergillus Flavus, which produces aflatoxin. These toxins cause symptoms like loss of appetite and yellowing of the eyes. Severe aflatoxin poisoning can lead to liver issues and even liver cancer.
Preventing aflatoxin contamination involves appropriately drying and storing peanuts in cool, dry conditions.

3. Anti-nutrients

‍Peanuts contain some anti-nutrients, such as phytic acid and lectins. They can hamper the absorption of certain nutrients like iron, zinc, and calcium.
However, the levels of anti-nutrients in peanuts are generally not considered problematic in a balanced diet. Also, Cooking methods like roasting or boiling often reduce them. Additionally, the beneficial nutrients in peanuts typically outweigh any adverse effects of anti-nutrients.

FAQ's

Is groundnut good for pregnancy?

Yes, groundnuts (peanuts) can be beneficial during pregnancy. They are rich in protein, healthy fats, folate, and other essential nutrients.

However, pregnant women need to consume them in moderation. Also, ensure you are not allergic to peanuts.

Is groundnut oil good for health?

Groundnut oil can be part of a healthy diet when consumed in moderation.

It has monounsaturated fats, which are good fats and may help lower bad cholesterol levels.

However, like any oil, it is calorie-dense, so portion control is essential to avoid excess calorie intake.

How much protein in peanuts?

Peanuts are a good source of daily protein requirement, containing approximately 25.8 grams of protein per 100 grams.

Also read: How much protein is needed per day for Indians?

Is groundnut good for diabetes?

Yes, groundnuts are good for diabetes and deserve being added to an Indian diabetic diet chart. They have a low glycemic index. This means they don't spike blood sugar quickly.

They're rich in healthy fats, protein, and fiber. This helps stabilize blood sugar levels. But watch portion sizes to avoid weight gain.

Conclusion

In conclusion, groundnuts offer many health benefits due to their rich nutrient profile. They are a valuable protein, healthy fats, fiber, vitamins, and minerals source.

Groundnuts can support heart health, help lose body fat, reduce the risk of diabetes, and lower inflammation. However, you should be mindful of potential side effects such as allergies and aflatoxin contamination.

Consume groundnuts in moderation as part of a balanced diet to maximize their health benefits.

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About the author: 

Lucky Mehtani, B. Pharm, merges his healthcare expertise with a passion for writing to enhance India's heart health. Through insightful blogs, he provides well-researched information on managing Diabetes, Hypertension, and High Cholesterol, aiming to prevent heart attacks and strokes.