Peanut-sized health boosts

Amany Abdel-Moneim , Tuesday 30 Jan 2024

Peanuts are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans. A handful of peanuts can provide a substantial amount of protein, supporting overall body maintenance.

Peanut
Peanut

 

In the realm of nutrition, there’s one humble snack that often goes unnoticed despite its powerful health benefits – peanuts. Packed with essential nutrients and a delectable flavour, these legumes have proven to be more than just a popular movie-night companion; they’re also a nutritional marvel with myriad advantages for our well-being.

The versatility of peanuts extends beyond being just a tasty snack. From being a protein-packed option for plant-based diets to contributing to heart health, brain function, weight management, and blood-sugar regulation, peanuts can offer a holistic package of health benefits that can support overall well-being. 

At the forefront of peanuts’ health benefits is their rich source of plant-based protein. For individuals following vegetarian or vegan diets, peanuts can offer a convenient and tasty protein alternative. Just a handful of peanuts can provide a substantial amount of protein, aiding in muscle repair, immune function, and overall body maintenance. This makes them a valuable addition to the diet of those seeking plant-powered protein without the need for animal products.


Here are some of the health benefits of peanuts:


Protein powerhouse:

Peanuts are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans. A handful of peanuts can provide a substantial amount of protein, supporting overall body maintenance.

 

Heart-healthy fats:

Rich in mono-unsaturated and poly-unsaturated fats, peanuts can play a role in reducing bad cholesterol levels. Numerous studies have linked the regular consumption of peanuts to a reduced risk of cardiovascular diseases, making them a heart-smart snack.

 

Antioxidant boost:

Peanuts contain antioxidants, including the heart-protective compound resveratrol. These can combat oxidative stress, potentially lowering the risk of chronic diseases and promoting overall well-being.

 

Brain health benefits:

One of the lesser-known benefits of peanuts is their contribution to brain health. Packed with niacin and folate, peanuts can play a vital role in cognitive function and development. Niacin, also known as Vitamin B3, can reduce the risk of age-related cognitive decline. Folate is crucial for the synthesis of neurotransmitters, aiding in mood regulation and cognitive performance.

 

Weight-management ally:

Despite their calorie density, the combination of protein, fibre, and healthy fats in peanuts can promote a feeling of fullness. Peanuts can be a satisfying and nutritious snack, aiding in weight-management goals by curbing cravings and preventing overeating. A controlled intake of peanuts can be a beneficial component of a balanced diet, fostering weight-maintenance or weight-loss goals.

 

Blood-sugar regulation:

Peanuts have a low glycemic index, resulting in a gradual rise in blood glucose. Their fibre content can aid in regulating blood-sugar levels as well as promoting sustained energy levels throughout the day, making peanuts a smart choice for those with diabetes or individuals seeking stable energy throughout the day.


* A version of this article appears in print in the 1 February, 2024 edition of Al-Ahram Weekly

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