Noble Nuts: Peanuts

Yummy, who doesn’t love a good ol’classic natural PB&J? But did you know that peanuts are actually an amazing source of protein and are full of other health benefits?

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Nutritional highlights per 1/2 cup raw peanuts:
– 402 calories (keep in my that most of this is from fat)
– 0 trans fat, 5g saturated fat (25% of daily value)
– 6g (25%) dietary fibre
– 19g (38%) protein
– 7% (daily value of) Calcium
– 19% (daily value of) Iron
– 31% (daily value of) Vitamin E
– 44% (daily value of) Folate
– 6% (daily value of) Riboflavin
– 13% (daily value of) Vitamin B6
– 71% (daily value of) Manganese
– 31% (daily value of) Thiamin

I want to briefly interject about the nutrients in peanuts. After reading the fat content most of you are probably thinking how in the heck is this good for me? Well there are two types of fats, saturated and unsaturated. Saturated fats are solid at room temperature and these are the fats that are BAD and will stack up along the walls of your arteries. Unsaturated fats are the opposite because they are liquid at room temperature and are the better fat for you. I will do an upcoming post on saturated fat vs. unsaturated fat for any of those who need help deciphering the two. Fortunately, the fat in peanuts is comprised mostly of unsaturated good fats! As with any other food, peanuts should be eaten in moderation due to their high calorie content which is why 1/2 cup is a reasonable portion size.

Health Benefits of peanuts:
– Aids in the regulation of blood sugar
– Helps prevent gallstones
– Helps conquer depression
– Lowers risk of heart disease
– Phytosterols help inhibit the growth of cancerous tumours
– Lowers risk of weight gain
– Helps enhance memory and protect against age-related and cognitive declining diseases
– Helps maintain healthy skin, hair and nails
– Rich in antioxidants

Now we need to talk about peanut butter. Peanut butter is good for you IF you buy the 100% natural with no additives or preservatives. I know it’s such a bother but look at the ingredients list on your peanut butter jar, what does it say? If it has more than peanuts and salt, DO NOT buy it! I repeat DO NOT buy it! Throw it in the trash because you’re saving yourself the heartache, literally. If it has added sugar, hydrogenated oils, preservatives or trans fat DO NOT buy. Simple as that. All you need is that organic natural 100% pure peanut butter. Stay away from Kraft products because they are bad news. Don’t forget to buy organic and raw. I’ll let you indulge a little with a vegan peanut butter cookie recipe: http://kblog.lunchboxbunch.com/2013/01/vegan-peanut-butter-cookies-warm-chewy.html

Any more questions please let me know and check out the sources below for more information.
Sources:
http://nutritiondata.self.com/facts/legumes-and-legume-products/4355/2#
http://health.wikinut.com/10-Health-Benefits-of-Peanuts/fhnw2.c./
http://www.livestrong.com/article/378181-is-peanut-butter-a-good-fat-or-bad-fat/
http://ca.askmen.com/sports/foodcourt_100/100_eating_well.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101

Photo credit: viZZZual.com via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

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