Nutritional properties of PeanutEnergy : None Kcal / 100g
Category : Bread & Grain-based Products
Group : Seeds and Nuts
Composition And Nutritional Value :Peanuts, also known as groundnuts, are legumes that are rich in a variety of nutrients. They primarily consist of healthy fats, including monounsaturated fats (such as oleic acid) and polyunsaturated fats, which support cardiovascular health. Peanuts also provide a good amount of protein, making them an excellent source of plant-based protein for vegetarians and vegans. In addition, they contain significant amounts of fiber, vitamins, particularly vitamin E (an antioxidant), vitamin B3 (niacin), and essential minerals like magnesium, phosphorus, and potassium. Peanuts are also a good source of antioxidants, including resveratrol, which is known for its anti-inflammatory and heart-health benefits. While peanuts are highly nutritious, they are also calorie-dense, so moderation is important, especially for individuals looking to manage their weight.
Health Benefits : Heart Health: Peanuts are rich in monounsaturated fats, which have been shown to help reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). This, in turn, lowers the risk of heart disease and stroke.
Protein Source: With their high protein content, peanuts provide a vegetarian-friendly alternative to animal-based proteins, making them especially beneficial for plant-based diets. Protein is essential for muscle repair, immune function, and overall cell growth.
Weight Management: Although peanuts are calorie-dense, they may aid in weight management when eaten in moderation. The combination of healthy fats and protein can promote feelings of fullness and satiety, potentially reducing overall calorie intake.
Antioxidant Properties: Peanuts contain vitamin E, resveratrol, and other antioxidants that help protect the body from oxidative stress, which can contribute to aging and the development of chronic diseases, including cancer and neurodegenerative diseases.
Diabetes Management: The low glycemic index of peanuts makes them a good choice for individuals with diabetes. They have been shown to help regulate blood sugar levels, especially when consumed as part of a balanced meal.
Brain Health: Peanuts are a source of niacin and folate, which are important for brain function. Niacin helps protect against neurodegenerative diseases, while folate plays a role in the production of red blood cells and the overall health of the nervous system.
Bone Health: Peanuts contain magnesium, which is essential for bone strength and may help prevent conditions like osteoporosis.
Culinary Uses : Peanuts have a wide range of culinary applications. They can be consumed raw, roasted, or used in a variety of dishes. Roasted peanuts are commonly eaten as snacks and are often found in trail mixes and snack bars. Peanut butter is one of the most popular products made from peanuts, used in sandwiches, smoothies, baked goods, and sauces. Peanut oil, derived from the seeds, is commonly used in frying and sautéing due to its high smoke point and mild flavor. Ground peanuts are often used as a garnish or as a thickener in soups and stews. Additionally, peanuts are used in many cuisines, particularly in Asian and African dishes, where they are included in curries, satays, and salads. Peanut flour is also used as an ingredient in gluten-free recipes. Peanuts can also be used in desserts, such as peanut brittle, chocolate-covered peanuts, and peanut-based cookies.
Types : Raw Peanuts: These are peanuts in their natural state, usually sold still in the shell or as kernels. Raw peanuts are commonly used in cooking or roasting at home.
Roasted Peanuts: Peanuts can be roasted either with or without the skin. Salted roasted peanuts are a popular snack, while unsalted roasted peanuts can be used in recipes or eaten on their own.
Peanut Butter: A spread made by grinding roasted peanuts into a smooth paste. It is widely used in sandwiches, baking, and cooking. Crunchy and creamy varieties are available.
Peanut Oil: This oil is extracted from peanuts and is commonly used for frying and sautéing. It has a high smoke point and neutral flavor, making it versatile in cooking.
Peanut Flour: A gluten-free flour made from ground peanuts. It is used in baking and as a thickening agent in sauces and soups.
Boiled Peanuts: A popular snack in some parts of the world, especially in the Southern United States and Asia, boiled peanuts are prepared by simmering raw peanuts in water, often with salt and spices.
Shopping And Storage Tips : Selecting Peanuts: When buying raw peanuts, choose those that are firm, without any signs of mold or discoloration. For roasted peanuts, look for ones that are fresh, with no signs of rancidity or off smells. If buying peanut butter, check for the presence of added sugars and preservatives, and consider opting for natural varieties with just peanuts and salt.
Storage: Peanuts should be stored in a cool, dry place. Raw peanuts can be kept in an airtight container for up to 6 months, while roasted peanuts should be eaten within a few months to ensure freshness. Peanut butter should be stored in a refrigerator after opening, especially if it's a natural variety without preservatives. Peanut oil should be kept in a dark place to avoid exposure to light, which can cause it to spoil.
Shelf Life: The shelf life of peanuts varies depending on their form. Raw peanuts can last up to 6 months, while roasted peanuts may last 2 to 3 months. Peanut butter typically lasts up to 6 months in the refrigerator. Always check for signs of rancidity (a sour or bitter smell) or mold, which indicate the peanuts or peanut products have gone bad.
Peanuts are a nutritious, versatile, and delicious addition to many meals and snacks. With their protein, healthy fats, and antioxidant properties, they contribute significantly to heart health, brain function, and skin health. Whether consumed as a snack, in spreads like peanut butter, or incorporated into various dishes, peanuts are both a delicious and health-promoting food choice.
What can you make with Peanut?
Sweet Crunch Bars
Thai Massaman Curry
Pad Thai with Shrimp
Find the perfect meal tailored to your dietary needs and preferences.
