A member of the pea family and intensely high in protein, peanuts are a dietary force to be reckoned with. These tasty nuts provide food not just for humans but in addition for animals. In addition, peanuts are a superb source of healthy fats, making them suitable for heart health.
Peanuts are mainly grown in hot and humid climates, which is why the botanist Carl Linnaeus called them “hypogaea”, which suggests “under the bottom”.
Peanuts, probably the most common kind of peanut, are sometimes utilized in pantries and make a delicious baked snack. In addition, peanuts are the fundamental ingredient in peanut butter, peanut oil, peanut flour, and protein powder.
Peanuts are delicious and filled with protein, fiber and other essential nutrients. But can they assist lower cholesterol?
To answer that query, in this text, we’ll delve into the research on peanuts and cholesterol.
Nutritional value of peanuts
Peanuts are available three fundamental varieties: Bambara, Peanut and Hausa. Indians normally eat peanuts.
There are some ways to enjoy them, resembling raw, roasted, peanut butter or peanut oil, and you too can add them to foods resembling flour. Depending on how they’re eaten, the dietary value of peanuts varies.
According USDA100 grams of raw (unroasted) peanuts provide the next nutrients.
- Energy: 567 kcal
- Protein: 25.8g
- Carbohydrates: 16.1g
- Total dietary fiber: 8.5 g
- Fat: 49.2 g
- Monounsaturated fatty acids (MUFA): 24.4g
- Polyunsaturated fatty acids (PUFA): 15.6g
Vitamins and minerals
- Iron: 4.58 mg
- Potassium: 705mg
- Sodium: 18mg
- Magnesium: 168mg
- Calcium: 92mg
- Vitamin B1: 0.64mg
- Vitamin B2: 0.135mg
- Vitamin B3: 12.1 mg
- Vitamin B5: 1.77mg
- Vitamin B6: 0.348mg
- Phosphorus: 376mg
The dietary value of peanuts can vary depending on how they’re eaten. Raw peanuts are typically probably the most nutritious because they have not been heated or processed.
Peanut butter, then again, is made by crushing peanuts right into a paste. Therefore, it normally comprises more calories and fat than whole peanuts.
It can also contain sugar and other chemicals that may lower the quantity of nutrients it comprises.
Peanuts for cholesterol – an outline
Cholesterol is a kind of fat within the bloodstream and cells of our body. The body needs it to operate properly. However, an excessive amount of cholesterol could cause health problems resembling heart disease. The two fundamental types of cholesterol are LDL, or “bad” cholesterol, and HDL, or “good” cholesterol.
HDL cholesterol helps eliminate excess LDL cholesterol from the body, while LDL cholesterol can construct up within the arteries, increasing the danger of heart attack and stroke. In general, having high HDL cholesterol and low LDL is helpful.
Centers for Disease Control and Prevention (CDC) says that a ten% lower cholesterol level can reduce the danger of heart disease by 30%. Therefore, for individuals with high cholesterol, it’s crucial to lower cholesterol.
Are peanuts good for cholesterol?
Peanuts are a source of healthy unsaturated fats, including polyunsaturated and monounsaturated. In addition, they contain protein, fiber and minerals resembling magnesium, folic acid, thiamine and vitamin B6.
All of those nutrients are essential to maintaining heart health. Moreover, tests shows that monounsaturated fats, considered “good” fats, will help lower cholesterol, i.e. lower LDL and increase HDL.
Peanuts are wealthy in resveratrol, a strong antioxidant that protects against heart problems by reducing cell damage and inflammation within the body. In addition, it inhibits damage to blood vessels brought on by angiotensin.
Moreover meta-analysis showed that taking resveratrol supplements had a noticeable effect on lowering total levels of cholesterol.
Peanuts are also an excellent source of plant sterols, compounds present in plants that resemble cholesterol of their structure. Tests shows that plant sterols will help block the absorption of cholesterol from the digestive tract, lowering cholesterol.
Peanuts also contain flavonoids resembling catechin, epicatechin, luteolin and apigenin. in keeping with studiesdietary flavonoids will help significantly lower bad (LDL) levels of cholesterol.
Note HealthifyMe
Ways to eat peanuts for healthy cholesterol management
There are some ways to enjoy peanuts. They include:
- Eating raw or roasted peanuts as snacks.
- Adding peanut butter to oatmeal or smoothies for breakfast.
- Incorporating peanuts into salads or fundamental dishes as a source of healthy fat and protein.
- Using peanut oil in cooking or as a salad dressing.
- Consuming peanut flour when baking or cooking as a gluten-free alternative.
- Adding peanut protein powder to smoothies or smoothies as a complement.
Be sure to eat peanuts moderately. This is because they’re high in calories and fats. Therefore, excessive consumption can contribute to unhealthy levels of cholesterol.
Lowering cholesterol is important for maintaining a healthy heart. Therefore, maintaining a healthy diet and being aware of portion sizes is crucial. You should check with a dietitian to assist modify your food plan if you’ve high or borderline high cholesterol.
Plus, you’ll be able to check with a registered dietitian on HealthifyMe to create a customized plan for you and suggest ways to lower your LDL and total levels of cholesterol.
Application
All in all, peanuts generally is a healthy snack to lower cholesterol and supply other health advantages. However, be mindful that peanuts are high in calories and needs to be eaten moderately as a part of a balanced food plan. In addition, it’s best to decide on unsalted peanuts, because the addition of salt can raise blood pressure.
When it involves nutrients, peanuts are a superb source of protein, fiber, vitamins, minerals and antioxidants. These antioxidants may help protect cells from damage and reduce the danger of certain medical conditions.
Research sources
1. US Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2342991/nutrients
2. Centers for Disease Control and Prevention
3. Jenkins DJ, Chiavaroli L, Wong JM, Kendall C, Lewis GF, Vidgen E, Connelly PW, Leiter LA, Josse RG, Lamarche B. Adding monounsaturated fatty acids to the dietary cholesterol-lowering portfolio in hypercholesterolemia. CMAJ. Dec 14, 2010;182(18):1961-7. doi: 10.1503/cmaj.092128. Epub 2010 November 1. PMID: 21041432; PMCID: PMC3001502.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001502/
4. Akbari M, Tamtaji OR, Lankarani KB, Tabrizi R, Dadgostar E, Haghighat N, Kolahdooz F, Ghaderi A, Mansournia MA, Asemi Z. Effects of resveratrol on lipid profiles and liver enzymes in patients with metabolic syndrome and related disorders: a review systematic and meta-analysis of randomized controlled trials. Lipids Health Dis. 2020 17;19(1):February 25. doi: 10.1186/s12944-020-1198-x. PMID: 32066446; PMCID: PMC7026982.
https://pubmed.ncbi.nlm.nih.gov/32066446/
5. Trautwein EA, Vermeer MA, Hiemstra H, Ras RT. LDL-Cholesterol Lowering Plant Sterols and Stanols – What Factors Affect Their Efficacy? Nutrients. Sep 7, 2018;10(9):1262. doi: 10.3390/nu10091262. PMID: 30205492; PMCID: PMC6163911.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/
6. Zeka K, Ruparelia K, Arroo RRJ, Budriesi R, Micucci M. Flavonoids and their metabolites: prevention of heart problems and diabetes. Diseases. September 5, 2017. 5;5(3):19. doi: 10.3390/diseases5030019. PMID: 32962323; PMCID: PMC5622335.
