PEANUTS Will Help You Lose Weight
Peanuts are often referred to as nuts; however, they are a member of the legume family (Leguminosae). Peanuts are unique among legumes as the seed or pea grows underground.
Peanuts provide more calories than any other legume and over 70% is from the rich fat content (49g or 76% d.v.). Peanuts provide a saturated fat content of 7g, polyunsaturated 16g and monunsaturated 24g. Most of the monunsaturated oils are in the form of oleic acid (70%), as contained in olive oil, and 20% linoleic acid or omega-6, with only a trace of the essential and also hard to get omega-3.
The most common use of peanuts is with the manufacture of peanut butter, and its rich supply of fats makes it a tempting food. Ideally, freshly made peanut butter—crunchy, medium or smooth—can be enjoyed without any additives and obtained from the local health store. The supermarket brand does contain a lot of added salt (630mg) and sugar (8.2g) plus antioxidants (320) and only 85% is peanuts; the balance is added oils that are hydrogenated to provide an even consistency. For the ultimate peanut butter, obtain it freshly ground and add a tablespoon of flax oil then mix well. When used as a spread on bread or toast, peanuts provide protein (26g or 52 % d.v.), but are low in two essential amino acids: methionine and tryptophan. Peanuts have a net protein utilisation of 43%.
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Peanuts are a very good source of B vitamins, especially biotin: a quarter cup serve supplies 26mcg or 87% d.v, essential for fat metabolism and sugar metabolism, and it may prevent muscle cramps from excess physical exertion. For active children, the biotin in peanut butter provides power and coordination of muscles and also muscle tone. Vitamin B3 is very well supplied in peanuts (22mg or 120% d.v.), and as it is not heat sensitive, the total value is available to assist the production of energy from carbohydrates, protein and fats. Pantothenic acid or vitamin B5 is also well supplied (2mg or 35% d.v.). It is also required for energy production from foods but it can be depleted during processing.
As a breakfast spread, peanut butter is great, but limit the spreading to less than twice a week, unless you add flax oil for the omega-3 benefits. The supply of the trace mineral copper is very good from peanuts (1.1mcg or 57% d.v.) and peanut butter (0.5g). Copper is essential for the metabolism of fats—isn’t it remarkable how natural foods are balanced to ‘self-manage’ their own digestion!—and copper is also vital for the heart muscles and the nervous system. The supply of folate (240mcg or 60% d.v.) is very good too. But how much peanut butter can you spread and eat? Ideally for children, just enough for 2 slices of toast or approx.20% folate value. The folate balance required is best supplied from broccoli, legumes, vegemite or cashew nuts.
Peanuts also supply good amounts of magnesium (168mg or 42% d.v.), phosphorus (376mg or 38% d.v.), potassium (705mg or 20% d.v.) and zinc (3mg or 22% d.v.). Other benefits of peanuts are the fibre content (8g or 35% d.v.), vitamin E (8mg or 28% d.v.) and manganese (2mg or 70% d.v.).
Peanuts may, however, cause allergic reactions in some people, while the supply of oxalates may cause problems with kidney stones and gallbladder conditions. Peanuts are an acidic food and are best eaten moderately.
Peanuts provide protein and pure potential to promote power.
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.
C. P. L. CALORIES – total: 416 kcal. per 100 grams
30 30 40 Calories from: Carb: 122 Protein: 127 Fat: 167