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Peanuts: What are they?
Peanut is a grassy plant belonging to the Fabaceae (or legume) family, native to Brazil and cultivated a little all over the world. The edible seeds of this plant are the subject of intense agricultural and industrial activity.
In America, peanuts are consumed mainly in the form of a buttery preparation called peanuts butter (peanut butter). This food is not widespread in Europe where it mainly consumes roasted peanut seeds. On the market there are both toasted woody pods and shelled, salted and possibly minced preparations.
Nutritional values
| PEANUTS [100 grams] | Calories | Protein | Grassi | cholesterol | Carbohydrates | Sodium |
| Kcal | g | g | mg | g | mg | |
| Roasted peanuts | 594 | 17 | 51 | 0 | 25 | 12 |
| Roasted and salted peanuts | 594 | 17 | 51 | 0 | 25 | 669 |
| Peanut butter | 612 | 25 | 57 | 0 | 12 | 1 |
Nutritional Properties
From a nutritional point of view, peanuts have some interesting features. First of all they have an excellent protein content and a fairly good amino acid profile (they are among the foods richest in arginine). Peanut seeds are rich in certain minerals such as zinc, magnesium, potassium, phosphorus, manganese and copper. The fiber content (25 g / 100 g of food) and vitamin E is also particularly high.
Despite being cholesterol-free peanuts are very rich in lipids and in particular oleic acid, the same present in large quantities in olive oil.
The sodium content is extremely reduced but it rises noticeably in the snacks based on shelled, roasted and salted peanuts. These appetizers are dangerous for those suffering from hypertension and for those who are particularly keen on their line. Although the salt is calorie-free, its consumption stimulates thirst which, especially when you are at the bar or restaurant, is often satisfied with sugary or alcoholic drinks. In these cases, in addition to the very high caloric content of the salted peanuts (669 Kcal / 100 g) it is necessary to add that of the drink, on average between 50 and 150 Kcal. Despite appearances a simple and harmless aperitif with friends, surrounded by some appetizers, can thus cover, alone, about 1/3 of the daily caloric needs.
Despite being a food with excellent properties, peanuts are not fully compatible with a low-calorie diet. However, they can become so if taken in small doses (15-20 g) to balance a snack that is too rich in carbohydrates. A medium-sized apple (about 2 ounces), together with 20 grams of peanuts, provides 200 calories, 6 grams of fiber, 6 of protein, 10.5 of fat and 24 of carbohydrates. The combination of these two foods greatly increases the satiating power of the snack.
Peanuts, Allergies and Health
When buying peanuts it is good to choose quality products, wary of low-cost ones. The woody pods must be intact, crunchy and good-looking. Peanuts are in fact a food at risk of aflatoxins, substances of microbial origin that seem to be implicated in the onset of very serious diseases such as liver cirrhosis and various forms of cancer. If once the pod is opened the seeds appear altered (dark, completely or partially covered with a greyish powder) it is good to throw them away.
In people allergic to peanuts the consumption of this food triggers a dangerous allergic reaction with rather serious symptoms. For the moment the only effective therapy remains the exclusion diet (cancel allergenic foods from its menu) even if sooner pharmacological remedies could be developed to solve the problem.
Peanuts should be consumed in moderation by those suffering from hypertriglyceridemia, especially in the days before taking blood (so as not to alter the results of the exam).
Finally, it should be noted that peanuts are a good source of polyphenols and in particular of resveratrol, a substance with a high antioxidant power.
