Tag: peanuts

Peanuts and health

Peanuts and health

healthy_nutsNuts are always in the debate and it has been stuck in the mind that they are “high calorie” and “cholesterol increasing food” for decades. We really need to come out of the fact that are teeny weeny devils.

Once such culprit is peanuts which has been a favorite for all ages. It is a leisure snack, have their place in between sandwiches and in salads. It is every kids favorite and they do pack in a lot of nutrition and also offer a variety of health benefits.

Various benefits

They are rich sources of protein and is rich in many minerals such as zinc, copper, manganese, potassium etc. They are also rich sources for vitamin B’s hence can keep many minor deficiencies away and also protect our brain health as well as minerals like calcium keep our bones healthy.

They are very good source of monounsaturated fats, which is very heart friendly and lowers the risk of heart disease and they do not contain cholesterol.

They are also good sources of vitamin E and oliec acids which have anti-oxidant properties which can give fruits a run for their money.

It is rich in niacin another B group vitamin which provides protection from Alzheimers disease and other age related disease which can cause a decline in mental health.

The chemical named resveratrol are said to have anti-cancer effects and hence are said to provide protection against colon cancer and also has anti-aging properties.

Now how do you include peanuts in your diet?

You can sprinkle them in your salads or in vegetable and chicken stir fry and how can we forget peanut butter in the sandwiches.

So 10-15 peanuts are very good for our health.

But roast them at very low heat as they can carry fungal toxins such as aflatoxins which can be fatal. peanuts also contain oxalates which can cause kidney stones so drink enough to water to dilute the  oxalate concentrates. They also contain goitrogens which interfere with the functioning of the thyroid glands so roasting can inactivate these compounds.

Otherwise they are healthy and safe to be had. So enjoy peanuts in your diet.

Go Nuts on Your Diet!

Go Nuts on Your Diet!

peanutsPeanuts, almonds and more are good — and good for you
Several studies over the past several years have shown the health benefits of nuts — which contain monounsaturated fat, vitamin E, folic acid, magnesium,copper, protein, and fiber, and are rich in antioxidant phytochemicals.

They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.

Several studies have found that eating small amounts of nuts helps dieters lose weight. The key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control.
Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So it’s important to decrease calories from other sources to avoid weight gain.

A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein. One ounce= 30g approx.
Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away. Your goal is to eat nuts instead of other sources of fat like cakes, cookies, or chips.

How Calories in Nuts Add Up
A small handful of nuts are about 1 ounce. Here’s how many calories that will add up to for various types of nuts:
Dry roasted peanuts, regular (30 nuts) 170
Dry roasted peanuts, unsalted (30 nuts) 160
Cocktail peanuts (30 nuts) 170
Honey-roasted peanuts (30) 150
Almonds (24) 160
Brazil nuts (7) 170
Cashews (20) 170
Walnuts (14) 180
Pistachios, shelled (47) 170
Pecans (20 halves) 190
Macadamia nuts (11) 200
Eating as little as one ounce of nuts per day can provide you with all the health benefits. So do it, go nuts!