You may think since peanuts aren’t a true nut, they don’t have the same nutritional values as walnuts or almonds.But, according to WebMD, peanuts are rich in magnesium, copper, vitamin E, biotin, niacin, thiamin, phosphorus, Folate, and Arginine. A ¼ cup serving of peanuts contains nine grams of protein, three grams of fiber, and one gram of sugar.
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Monkey nuts are healthier than regular peanuts because many nutritional elements, such as polyphenols, which fight diseases like cancer, can be found in the skin.A study also found that peanuts’ papery skin’s phenolic content helps fight type 2 diabetes by reducing blood sugar spikes.
Based on the health benefits of peanut skins, monkey nuts might be the healthiest form of peanuts because they contain the skin and are in their raw form.But this doesn’t mean that roasted peanuts aren’t healthy.
Studies have shown that bioactive compounds, such as phenolic acids, resveratrol, flavonoids, and phytosterols, rise with roasting, which can greatly prevent diseases and lead to increased longevity.Here are some benefits of monkey nuts:
Low CarbThe Glycemic index refers to a point scale showing increases in blood sugar and insulin levels after eating foods containing carbs, and monkey nuts have a low glycemic index due to the low carbohydrate levels.There are only six grams of carbs in one ounce of peanuts with only one gram of natural sugars and two grams of dietary fiber.That means it doesn’t raise your blood sugar levels, making it a healthy snack for people with diabetes and those on a diet.It’s especially a keto-friendly food as it contains low carbs and a low glycemic index.
Helps With Weight LossMany observational studies suggest that peanuts can help with losing weight despite being rich in fats.They can help you eat less because they’re filling and prevent food cravings, and peanuts have high levels of protein and monosaturated fats, which can raise calorie-burning rates.Another factor that makes peanuts an excellent option for weight loss is their insoluble fiber content, which lowers weight gain chances.A study found that replacing customary dietary fat with peanuts increased resting energy expenditure, leading to weight loss.
Fights Alzheimer’sSince peanuts contain high levels of vitamin E, they may help reduce the risks of Alzheimer’s disease.Some studies have suggested that vitamin E and other antioxidants may help prevent oxidative stress that leads to Alzheimer’s disease, and these anti-inflammatory compounds may help increase brain health and reduce cognitive decline.
Heart-FriendlyPeanuts have high levels of fat, making them classified as oilseed, as the oil that comes from peanuts is suitable for frying with a smoke point of 225 degrees C (437 degrees F).The unsaturated fat profile makes it a great alternative to tree nuts by lowering cholesterol levels, heart failure, and stroke risks.Peanut oil has high levels of phytosterols, which prevent cholesterol absorption from the digestive tract.It also helps prevent heart disease due to the high content of heart-friendly nutrients such as magnesium, copper, oleic acid, and resveratrol.
Prevents DiabetesSince they have high levels of heart-healthy fats, which make up 80% of their fat profile, peanuts have low amounts of saturated and trans fats, which is why peanuts and peanut oil can be great additions to your diet to reduce inflammation caused by unhealthy fats.The high magnesium content of peanuts makes them a great source for fighting metabolic syndrome and insulin resistance.According to some studies, low magnesium intake can increase the risks of type 2 diabetes.
Prevents GallstonesAnother interesting benefit of peanuts is that, according to observational studies, they may help prevent gallstones.Although there should be more research to prove this effect, it could be due to the higher fat benefits of peanuts.High levels of carbohydrates and low-fat levels are responsible for gallstones, which can be prevented by eating peanuts and other nuts high in fat.
Rich in ProteinWith 25 grams of protein per 100 grams of serving, peanuts are rich in plant-based protein, as they contain all 20 amino acids, with considerable amounts of arginine, which is a vital protein with many benefits in wound healing, kidney health, immune and hormonal functions, and blood vessel dilations and contractions.It also contributes to heart health by improving circulation.However, peanuts contain high levels of arachin and conrarachin, two kinds of severely allergenic proteins.These two amino acids are responsible for the allergies caused by peanuts and their products.
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