Contrary to popular belief and the classification of supermarkets, peanuts, peanuts or groundnuts are not nuts but are the legume type fruit of a Fabaceae ( Arachis hypogea ). For this reason, in botany, the peanut is closer to peas or beans than to almonds or hazelnuts.
However, due to its fat content, nutritional value and uses, it is associated with peanuts and dried fruits. Much is said about the calories in nuts and their properties to help us lose weight or gain weight. That is why, we tell you if the peanut or peanut is fattening, as well as how much you should consume to take advantage of all the benefits it brings to health without gaining extra kilos.
Does peanut butter make you fat?
we can only answer if peanut butter, one of the most popular peanut derivatives, can contribute to gaining unwanted weight. Also known as peanut butter or peanut butter, peanut butter contains about 200 calories in two tablespoons, many of which are made up of healthy fats that help prevent heart disease and lower cholesterol.
Of course, the fewer additives the product has, the better it is for health. Peanut butter with salt, sugar, or other added flavours will add more calories and unwanted sodium.
On the other hand, unlike natural peanuts, peanut butter does not contain the properties that prevent us from absorbing all the calories from the peanut.
Taking all of the above into account, we can conclude that peanut butter can fatten more than natural peanuts, but it can serve as a good complement to a healthy snack if consumed in the most organic way possible.
The answer is yes, the peanut is fattening, as it is one of the nuts with the highest caloric intake. However, beyond its energy supply, peanuts have another problem: their consumption may be difficult to control. Many people consume more peanuts than necessary, especially if it’s peanut butter or salted fried peanuts.
In these presentations, the peanut adds even more calories, but it is also necessary to analyze how the nutritional content of this food is since there are many benefits that we can take advantage of consuming it regularly, especially if we do it in moderation.
Peanut Calories and Nutritional Value
In total, peanuts contain 571 calories per 100 grams. The correct way to consume peanuts and that they do not get fat is to do it in small quantities. This is because it is not only a high-calorie food, it is also rich in vitamins, proteins and healthy fatty acids. It also has a higher fibre and mineral content than many nuts or legumes.
If we talk about its many calories, almost all of it is due to its oily texture, from which you can extract oil and the well-known peanut butter. It is important to note that most of the fats present in peanuts are monounsaturated fats (58%) and polyunsaturated fats (26%), so they help balance the body’s cholesterol levels and are not simply “fat fats”. In addition, the peanut also contains (in every 100 g):
- 27 g of protein
- 8.5 g of carbohydrates
- 8.1g fiber
- 61 mg calcium
- 432 mg of phosphorus
- 680 mg potassium
- 174 mg of magnesium
- 3 mg of zinc
- 8.1 mg vitamin E
- 0.14 mg vitamin B2
- 21.3 mg of vitamin B3
How much peanut can i eat?
It is difficult to affirm or determine whether a food is fattening or not, as much depends on the consumer’s lifestyle, metabolism and hormonal balance. In its natural presentation, peanuts are a very beneficial food and we should not be afraid to enjoy it from time to time as a healthy and highly nutritious snack.
For this, it is a good idea to be clear on how many peanuts can be eaten per day and not fall into excesses. Just 30 grams of peanuts cover a quarter of a healthy adult person’s daily needs for vitamins, protein and minerals.
It is recommended, then, to eat 1 or 2 handfuls of natural peanuts a day. A large handful of peanuts can supply around 280 calories. Of course, it is best to avoid presentations of salted peanuts or with additives, as they usually contain large amounts of oil and delay the feeling of satiety.
Due to its fibre content, it is also important to note that the peanut prevents the absorption of all its calories, so, despite being caloric, they do not fatten in the same way as other foods with similar calorie content.
Benefits of eating peanuts
Once we know the correct way to eat peanuts or peanuts so that it does not fatten, there are many benefits that we can take advantage of this unique legume. In fact, peanuts can help us lose weight if we use it to substitute other less healthy snacks. Here we leave you some of the best benefits of peanuts:
- Its high protein content, together with its non-essential amino acid called arginine, makes it one of the most important sources of protein, comparable to beef. This influences the growth and strengthening of the body.
- Take care and preserve the nervous and immune systems.
- Its content in tryptophan promotes sleep and improves mood since it contributes to the formation of one of the neurotransmitters responsible for our happiness: serotonin.
- Its high oil content works as a lubricant for the digestive and intestinal systems.
- Traditional Chinese medicine uses peanut shell infusions to lower the blood pressure level.
- It is very delicious and healthy food that can be consumed as an aperitif, as a food thickener, as a complement to recipes for salads and soups and as a dessert.
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