So far, peanuts may still be avoided, especially by people who are on a diet. Besides being suspected of causing acne, peanuts are also considered high in calories so that they can frustrate the diet. In fact, there are many benefits of peanuts for the diet, you know .
Peanuts or peanut is actually included in the group of legumes. These beans are not the same with nuts from trees or tree nuts , such as almonds , cashews and walnuts. However, the nutritional content of peanuts and nuts from trees is generally almost the same.
Several studies state that peanuts are a good source of protein, fat, and fiber to meet the body's nutrition. In addition, peanuts also do not contain saturated fat. Therefore, the benefits of peanuts for the diet do not need to be doubted.
Nutritional Content in Peanuts
The benefits of peanuts can be obtained thanks to their abundant nutritional content. In 100 grams of boiled peanuts without skin, there are about 155 calories and some of the following nutrients:
- 6 gr carbohydrates
- 7 gr protein
- 15 gr of good fat
- 4 gr of dietary fiber
- 90 milligrams of calcium
- 2–4.5 milligrams of iron
- 530 milligrams of potassium
- 270 milligrams of phosphorus
- 2–3 miligram zinc
Peanuts also contain antioxidants and various other nutrients, such as folate, B vitamins, vitamin E, selenium, and magnesium.
Benefits of Peanuts for Diet
There are various benefits of peanuts for the diet, including helping you lose weight, keep your weight stable, and reduce the risk of diabetes and heart disease.
The high protein and fiber content of peanuts and their low calories are useful for:
- Gives a feeling of fullness longer so it can help control appetite
- Prevents you from eating other foods in excessive portions
- Reduces cholesterol, because peanuts are rich in good fats and fiber
However, it is important to remember. To support the success of the diet and achieve the ideal weight, you can not just rely on peanuts, yes. You also need to exercise regularly, have a healthy diet, limit calorie intake, and drink enough water.
Recipe for Making Boiled Peanuts
To get the benefits of these peanuts, you can process them into boiled peanuts. Besides being easy to make, boiled beans contain fewer calories and saturated fat than fried or roasted beans.
Car makes it also not difficult. You just need to wash the peanuts thoroughly and boil them for about 45 minutes. To create a savory taste, you can add a pinch of salt to the water to boil the beans.
Once cooked, drain and boiled peanuts are ready to be enjoyed. It is important to know that boiled peanuts only last for 2 days. So, don't forget to put it in the fridge so it can last longer.
If you want to consume processed peanuts, such as peanut butter for bread, it is advisable to choose processed peanuts that contain little or no sugar ( unsweetened ).
In addition, avoid giving peanuts to children under 5 years old (toddlers), because there is a risk of choking them. If you want to give it, you should first ground peanuts until smooth.
Peanuts are generally safe and healthy for consumption, but some people have a peanut allergy . Therefore, you may not be suitable for eating peanuts if you have previously had an allergic reaction after eating peanuts or their products, or if you have a family member who suffers from peanut allergies.
Based on the information above, it can be said that there are many benefits of peanuts for those of you who are on a diet program . Therefore, don't hesitate to add peanuts in your daily diet, OK?
If you still have questions about the benefits of peanuts for the diet, you can ask a nutritionist . You can also get a diet program and eating patterns that suit your body condition.
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