The ratio of BZHU and calorie content of fresh, salted, fried peanuts

It is assumed that the birthplace of peanuts is South and Central America, where this nut has been growing since time immemorial. By the way, it played a key role in the diet of the Aztecs and other local tribes. But thanks to Spanish and Portuguese explorers, these nuts spread throughout the world. Today this plant is grown in China, India, African countries, and the USA. There are many varieties of peanuts, but the varieties most often found in markets are Virginia, Valencia, Spanish, and Runner.

Walnut or not?

Biologists call this type of plant Arachis hypogea (but not araxis, as is sometimes mistakenly written), but in everyday life people gave it another, more understandable, although not entirely correct name - groundnut. Why wrong? Scientifically speaking, peanuts are not nuts. It actually belongs to the legume family, but has all the qualities of almonds, pistachios and other nuts.

Content:

• Walnut or not?
• Nutritional Components of Peanuts
• Antioxidants in nuts: benefits and harms
• How to choose the right fruits
• Nut processing methods
• Peanuts for weight loss
• Beneficial properties for the body
• Side effects

From the day of sowing to fruiting it usually takes 120-150 days. As the stems grow, pods form and hang to the ground. When kernels begin to form, the pods slowly make their way underground and the final formation of nuts occurs in the soil. To harvest, plants are dug out of the ground. Each bush can produce from 10 to 150 pods with fruits. The rough, wrinkled pods somewhat resemble beans, and the nut itself is divided into two equal parts, like the fruits of legumes. So, having studied the appearance, the answer to the question of what peanuts are: a nut or a legume becomes obvious.

In the homeland of peanuts, they are rarely eaten raw, but are more often eaten fried, salted, or in the form of peanut butter. In addition, flour and protein shakes are made from ground nuts, and the nut itself is used to make desserts, confectionery, baked goods, sauces, and salty snacks. After all, not only do groundnuts have a good taste, they are also rich in proteins, fats and many useful nutritional components. Research shows that peanuts may be beneficial for weight loss and also reduce the risk of heart disease [1].

How many calories are in 100 grams?

To find out how many calories are in peanuts, you need to refer to the reference charts or package directions. In tables, it is common to place peanuts in the "Nuts" section rather than the "Legumes" section. They list the calorie content of peanuts per 100 grams. The energy value of a product depends on the form in which it is consumed. So, raw, fried, salted peanuts have different calorie content per 100 grams.

Raw nuts

The easiest way to find out how many calories are in a particular raw peanut is by looking at the packaging. This will be accurate information. Nutritional tables give a range of caloric content of peanuts per 100 g from 440 to 630 kcal. It depends on the variety and storage conditions. The most common caloric value for raw peanuts is 551 kcal. Sometimes the tables give two indicators - peanuts (551 kcal) and dried peanuts (611 kcal).

If we compare the product with other nuts, it turns out that it is inferior to pecans (861 kcal), hazelnuts (703-707 kcal), American nuts (703 kcal), hazelnuts (656 kcal), and almonds (640-694 kcal). Since peanuts are not the most high-calorie type of nut, they are chosen for weight loss. Banana diet.

Fried

Those who love a rich taste, but are concerned about excess weight, are interested in how many calories are in roasted peanuts. Raw peanuts resemble the taste of beans, which is why eating roasted nuts is much more popular. They do not lose many useful qualities when frying, but gain some. For example, the amount of antioxidants and polyphenols increases. The latter improve vascular tone, prevent cholesterol plaques from depositing, and prevent atherosclerosis and diabetes.

Roasted peanuts with salt

The difficulty in comparing the calorie content of roasted and raw peanuts lies in the significant difference in values ​​in different reference books. It would be correct to compare data from the same source. For example, if the table indicates 551 kcal for raw peanuts, then for blanched peanuts the value rises to 580 kcal. When analyzing different sources, an increase in energy value of approximately 3-5% can be noted. Knowing how many calories are in raw peanuts, you can calculate the calorie content in roasted peanuts when processed at home. It should be borne in mind that when frying in oil, the calorie content depends on its quantity and type. It can reach 630 kcal. For weight loss, it is better to choose raw or oven-roasted peanuts.

In a salty product

Fans of bright taste prefer nuts roasted with salt. This dish is especially popular with beer. Reference data on the calorie content of salted peanuts report 580 kcal. According to other sources, the energy value reaches 611 kcal. Salted nuts are prepared by roasting on a baking sheet with salt or frying in salted oil. In the second case, the calorie content is higher.

Nutritional Components of Peanuts

Nutritional value (per 100 g of product) [2]

Squirrels

Almost 30% of peanuts are proteins. Thanks to this, groundnuts belong to the most nutritious foods. However, excessive consumption of these beans can cause allergies in some people.

Fats

Peanuts are a high fat food. For this reason, the nut is classified as an oilseed crop and is used to make peanut butter. The percentage of fat in groundnuts is about 44-56 points, but mainly these are healthy mono- and polyunsaturated lipids.

Carbohydrates

But there are few carbohydrates in the product - only 13-16% of weight. Low carbohydrate content and high concentration of proteins, fats and fiber provide a low glycemic index. Consequently, after consuming the product, the level of glucose in the bloodstream increases gradually, rather than in spurts. This quality makes peanuts a suitable food for diabetics.

Vitamins and minerals

You still need to look for another product so rich in vitamins and minerals - peanuts contain almost all the nutrients necessary for health:

• biotin (important for pregnant women);
• copper (good for the heart);
• niacin (supports the heart and blood vessels);
• folic acid (extremely important for pregnant women);
• vitamin E (antioxidant);
• vitamin B1 (supports the performance of the heart, muscles, and nervous system);
• phosphorus (important for growth and proper development of tissues);
• magnesium (protects against cardiac diseases).

Contraindications for use

Nuts are very beneficial for the whole body, but there are some negative aspects, such as allergies. Allergy sufferers are contraindicated to consume nuts. For this reason, before consuming peanuts and products containing peanuts, it is advisable to check for allergens in advance. In addition, you need to know that overeating nuts is not at all beneficial even for completely healthy people. If you have an ulcer or gastritis, you should not eat nuts either. Therefore, observing reasonable measures will also be useful for those who want to lose weight.

Peanuts are harmful to babies because they are quite difficult for children's digestion. If peanuts are stored incorrectly, insects infest the nuts and mold becomes infected. Then harmful aflatoxins are formed on the kernels, which are harmful to the liver. Peanuts are not recommended for consumption by people diagnosed with bronchial asthma.

When buying peanuts, you need to carefully examine the nut kernels. They should not have obvious defects, plaque or cracks. Fresh nuts do not have a musty smell, they smell pleasant.

Antioxidants in nuts: benefits and harms

In addition to a high concentration of vitamins and minerals, this small nut contains many active plant substances and antioxidants. By the way, groundnuts are saturated with antioxidants no worse than many fruits. Meanwhile, most of them are concentrated in the dark skin of peanuts, which, however, is rarely eaten, just like the raw nut.

Antioxidants contained in the nut kernel:

• p-coumaric acid (one of the main antioxidants);
• resveratrol (reduces the risk of cancer and heart disease; also found in red wine);
• isoflavones (have an ambiguous effect on the body: they can be beneficial, but they can also be harmful);
• phytic acid (impairs the absorption of zinc and iron);
• phytosterols (regulate cholesterol levels) [3].

Benefit

Peanuts are useful for losing weight because they contain many beneficial substances and microelements that have a beneficial effect on the whole body.

The benefits of eating peanuts include the following factors:

• reduces the amount of food consumed;
• improves metabolism;
• has a beneficial effect on lipid metabolism;
• improves food digestibility;
• reduces weight;
• reduces the amount of fat;
• leads to normalization of cholesterol;
• increases immunity;
• normalizes hormonal balance;
• helps strengthen muscles.

Despite the enormous benefits of the product in question, you should not use it if there are contraindications or chronic diseases of the gastrointestinal tract. Thus, peanuts can provoke ulcers or gastritis, and will cause allergies in a person with a predisposition to allergic reactions.

How to choose the right fruits

Peanuts are available in all markets throughout the year. It is sold in different forms: in the husk, unpeeled, salted, sweetened, and in the form of a paste. It is not surprising that sooner or later the buyer will think about which one is healthier? It is best to buy raw, unshelled (in shell) nuts. In this case, the pods should be cream-colored, undamaged, without mold stains or unpleasant odors. The weight of the nuts should be felt in your palm.

Unshelled groundnuts can be stored in a cool, dry place for several months. Fruits without shells are kept in airtight containers in the refrigerator, otherwise they will go rancid [4][5].

Properties of peanuts for losing weight

The product has a composition that ensures the coordinated functioning of all organs during the period of weight loss:

• Replenishes the level of vitamins C, E, PP, group B, necessary for the full functioning of the nervous system. Nicotinic acid dilates blood vessels. By thinning the blood, it improves blood circulation. Ascorbic acid supports the immune system. Vitamin E (tocopherol) is necessary for the functioning of reproductive organs.
• Magnesium, calcium and phosphorus strengthen the muscles of the heart, blood vessels and skeleton.
• Amino acids facilitate the absorption of calcium, accelerate the restoration of the epidermis and mucous epithelium. Increases skin elasticity and prevents sagging that appears during weight loss. This is an important property for women.
• Phytosterols, by inhibiting the growth of atypical cells, protect the body from cancer. After all, when a person loses weight, their immunity decreases, which increases the risk of malignant tumors.
• Eating peanuts in reasonable quantities relieves the nervousness that all fasting people experience. Increases physical endurance while playing sports in a fitness club.

It contains polyphenols - antioxidants that protect the body from the effects of harmful free radicals. These compounds serve to prevent cancer, premature aging, and heart disease. In terms of antioxidant properties, peanuts are on par with blackberries and strawberries, second only to pomegranate.

Benefit

Attention! Peanuts are useful in the diet, first of all, because they are the leader among nuts in protein content. It is what the muscles of the heart, blood vessels and musculoskeletal system consist of. Protein is the building material of the body. It replaces fat cells during weight loss.

The benefits and harms of peanuts for women when losing weight are related to its composition. A large amount of protein and fiber creates a feeling of fullness and helps avoid overeating. the body to digest the nut . While simple light carbohydrates (flour products, sweets) are absorbed after 30 minutes. Therefore, they are deposited on the sides in the form of life preservers.

A low glycemic index below 20 allows peanuts to be included in the diet of people suffering from diabetes and metabolic syndrome. Fruits provide energy for a long time and reduce cravings for junk food.

beneficial for people losing weight. In this form, the kernels will retain valuable components. Fried , salted, and also flavored with synthetic additives and flavorings, the product is devoid of beneficial properties.

Nut processing methods

Of course, nuts can be eaten raw, after peeling them, but after processing their taste improves significantly.

Roasting nuts not only improves the taste (intensifies their nutty flavor and adds a sweetish note), but also activates antioxidants and eliminates aflatoxin. Roasted chopped peanuts are added to salads and desserts.

Don't know how to fry nuts bought at the market in their shells? It's very easy to do. Simply pour the product onto a baking sheet and place in the oven (heat to 75 degrees) for 15-20 minutes. That's the whole secret of the most popular cooking method.

Boiled kernels have a unique taste and aroma. Boiling water also enhances their nutritional and antioxidant abilities.

Peanut butter is a paste made from crushed ground nuts with or without added oil. This product, like peanut milk, is popular all over the world.

In South India and Sri Lanka it is popular in the form of "chutney" - a paste made from nuts, coriander leaves, chili peppers, garlic, salt and mustard seeds [6][7].

How to choose quality peanuts when purchasing

Stores often sell roasted, dried or shelled peanuts. To lose weight, you need to buy peanuts in shells. It is better to buy the product in a large market or in large markets. Then you can evaluate the quality of the nut visually and by smell:

• When buying in bulk, pay attention to the color and smell. The shell should be dry, even in color without streaks, cracks or stains. The presence of a greenish-yellow coating on the surface indicates a fungal infection.
• For a high-quality product, a cracking sound is heard when you press on the shell. The shell opens easily without additional effort. If the pod bends, it means that the product was stored in a damp place or was not dried at all after harvest. The beans inside will be rancid.
• When purchasing peanuts packaged in transparent bags, check for condensation inside. Wet product may be affected by fungus.
• If you shake the bag over your ear, the sound should be dull. Overdried nuts make a loud noise like rattles. This means that the kernels have dried out greatly due to improper storage.
• The shelled peanuts should have a pleasant smell.

Indian peanuts have the best taste. Despite their small size, the nuts have a rich aroma. Large ground peas are available for sale. Some of its varieties are tasteless.

Peanuts for weight loss

Scientists have carefully studied how peanuts affect weight. The first conclusion of scientists: despite the impressive calorie content and fat content, this product does not cause obesity under normal conditions. Moreover, it can prevent the accumulation of extra pounds.

The researchers conducted an experiment with a group of women. For 6 months, they consumed peanuts instead of their usual sources of fat. The result is minus 3 kilograms of weight.

In another experiment, 89 g of peanuts (approximately 500 kcal) were added daily to the normal diet for 8 weeks. At the end of the experiment, the experiment participants were weighed. There was no weight gain as expected.

Another experiment was conducted by scientists in Spain. After 28 months, those who ate any form of peanut at least twice a week were 31 percent less likely to gain weight.

Peanuts, being rich in proteins, quickly satisfy the feeling of hunger. In addition, it is a source of insoluble dietary fiber, which promotes weight loss.

But it’s worth remembering: salted peanuts retain excess moisture in the body, and this means extra pounds. Also, do not forget how many calories are contained in 100 g of this product. After all, consuming too large portions of nuts can cause the opposite effect and, on the contrary, increase weight [8].

Peanut Diet

There is no one established peanut diet; there are many weight loss systems involving peanuts. Basically, groundnuts in such diets are consumed raw, so as not to cause a feeling of hunger. In addition, store-bought roasted peanuts contain salt and often various harmful preservatives. All this applies to peanut butter as well. The ideal option for a snack during a diet should be as natural as possible so as not to stand out from the rest of the diet.

Just 50 grams of peanuts is 250 kilocalories . So nuts can be included in your diet as a separate snack. Can be divided into several parts and added to other dishes and products throughout the day. For example, in porridge or low-calorie desserts.

We warn you

• Below you will find information about diets. We share it because many are looking for it. But we do not recommend using it.
• Diets give only temporary results - then the kilograms return “with replenishment.” The body begins to make reserves - what if there is a hungry period again?
• Diets do not solve the problem - the problem is solved by proper nutrition.

Diets containing peanuts are usually used to lose weight or regulate digestion. You don’t even have to radically change your diet to accommodate peanuts, but simply add one tablespoon of nuts to your daily diet for weight loss. The diet usually includes peanuts: cereals, dairy products, fruits, boiled vegetables and lean fish.

Here's what a peanut diet menu might look like:

• Breakfast - oatmeal, 5 nuts , 1 apple .
• Second breakfast - 2 breads with peanut butter, 1 banana .
• Lunch - 200 grams of meat, 100 grams of salad.
• Afternoon snack - 1 glass of kefir.
• Dinner - 200 grams of cottage cheese, bread with peanut butter.

The amount of kilocalories consumed per day should not exceed 1,500. Although, when drawing up a weight loss plan, you must, of course, take into account your weight and your goals. And don’t forget to track your well-being! In addition, it is necessary to remember that raw peanuts are very filling, which means that if there is an excess of them, there may be an excessive load on the digestive system - in which case, reduce the number of nuts per day.

The daily intake of peanut butter is no more than 4 teaspoons. We remember that butter is still a fatty product, pure dessert. And of course, the paste should be without unnecessary artificial sweeteners.

When including peanuts in your diet, do not forget about their high allergenicity, study all contraindications. And so, peanuts are a good way to moderate your appetite without overeating, improve your weight and digestion, and saturate your body with useful substances. A worthy component of a healthy diet without any painful and useless diets.

Stop torturing yourself!

• We will develop a personal nutrition program for you.
• With it you will achieve your ideal weight without fasting or physical activity.
• This is the only truly healthy and natural way to lose weight.

Beneficial properties for the body

In addition to the fact that groundnuts promote weight loss, they are often used for a slightly different purpose. And the list of its benefits in the fight against obesity is clearly not limited. So what else is this nut good for?

1. Healthy heart [3][9].

Cardiac diseases are one of the leading causes of premature death worldwide. Many studies show that consuming peanuts, like other types of nuts, protects the heart and blood vessels. People who consume peanuts 5 times a week are less susceptible to cardiac disorders, diabetes, and cancer. And studies conducted by scientists in the American state of Iowa showed that people whose diet includes groundnuts at least 4 times every 7 days are 37 percent less at risk of ischemia. And each additional portion of the product, according to scientists, reduces this danger by another 8.3%.

And all this is thanks to the chemical composition of the product, which includes magnesium, nicotinic acid, copper, oleic acid, and antioxidants. Together they create powerful protection for the heart, blood vessels and other organs.

1. Benefits for the brain.

Flavonoids from peanuts improve blood flow in the brain by 30%. And this is serious protection against possible strokes or other organ dysfunctions [9].

1. Getting rid of “bad” cholesterol [9].

Phytosterols contained in groundnuts are the main enemy of cholesterol. Moreover, according to researchers, plant sterols cleanse the body exclusively of “bad” cholesterol. To confirm this, scientists conducted an experiment with postmenopausal women with high cholesterol. Peanuts were included in their diet for several weeks. At the end of the experiment, it turned out that the cholesterol level in women decreased significantly. This experience answers the question of how groundnuts are beneficial for women.

1. Prevention of gallstones [9].

According to some data, almost a quarter of the world's adult population suffers from gallbladder disorders. Scientists conducted several experiments with the participation of men and women, and it turned out that peanuts reduce the risk of gallstone formation by almost 4 times. Scientists explain this effect very simply. Gallstones are essentially pure cholesterol. Peanuts, as already noted, lower cholesterol levels. Therefore, it is not surprising that groundnuts protect against the formation of gallstones.

1. Anti-cancer agent [9].

For 10 years, Taiwanese scientists have studied the relationship between groundnuts and the risk of malignant tumors in the colon. The experiment involved 12,000 men and women. The result pleasantly surprised the scientific world. It turned out that eating at least 2 servings of peanuts per week was enough to reduce the risk of bowel cancer in women by almost 58% and by 27% in men. And this is an undeniable benefit for the body.

1. Prevention of Alzheimer's disease [9].

Scientists from Chicago studied more than 3,000 people over 65 years of age. It turned out that those whose daily diet contains about 20 mg of niacin are 70 percent less susceptible to Alzheimer's disease. What do peanuts have to do with it, you ask? The answer is simple. The easiest way to get your daily requirement of the vitamin is to eat a handful of nuts as a snack.

Learn more about the benefits of peanuts

By consuming high-quality peanuts in moderation, you can experience their healing powers:

• dilates and tones blood vessels - useful for problems with blood pressure;
• reduces the rate of cell destruction, promotes their regeneration - has rejuvenating properties;
• destroys cancer cells thanks to a large number of antioxidants;
• increases performance;
• reduces levels of bad cholesterol and blood sugar;
• improves memory and concentration;
• improves mood, helps get rid of depression, thanks to tryptophan, which activates the synthesis of serotonin (the hormone of joy);
• restores hormonal balance;
• cleanses the gastrointestinal tract of toxins, normalizes microflora in the small intestine, thanks to fiber;
• improves sexual potency;
• accelerates the body's recovery after a serious illness.

Benefits during weight loss:

• being a useful source of energy, it allows you to give your best during training and spend maximum calories;
• normalizing mood, reduces the risk of compulsive overeating
• puts digestion in order, thanks to which all useful substances from food go to the needs of the body, and are not stored in reserve;
• activates metabolic processes
• helps with exhaustion.

It turns out that it is quite possible to eat peanuts while losing weight, because they are so healthy! However, all these properties appear only under certain conditions: do not abuse it, choose a quality product and have no contraindications to its use.

Side effects

Besides allergies, peanuts can cause many other side effects. Most of them are caused by contamination of groundnuts with aflatoxin, a toxic substance produced by mold [10].

Aflatoxin poisoning

Sometimes peanuts can be damaged by the toxic substance aflatoxin. Consumption of such a product causes poisoning. It manifests itself as loss of appetite, yellowing of the eyes, and pain in the liver. In case of severe poisoning, liver failure, cirrhosis or liver cancer is possible.

The risk of nut contamination with aflatoxin increases if the product is stored in warm, humid conditions. This problem is most common in groundnuts from the tropics [10].

The “enemy” of nutrients

In addition to beneficial elements, peanuts contain antinutrients that interfere with the proper absorption of nutrients. Phytic acid is particularly active in this regard. It is found in almost all edible seeds, nuts, grains and legumes. In peanuts, its composition ranges between 0.2 and 4.5 percent of the total composition. Phytic acid reduces the quality of absorption of iron and zinc. Thus, regular consumption of groundnuts, paradoxically, can cause a deficiency of these elements.

On the other hand, don't be too scared. Since with a balanced diet and proper nutrition, phytic acid is not capable of causing serious damage to the body [10].

What does it contain?

Peanuts, in addition to their high calorie content and balanced nutritional products, have a composition rich in vitamins and microelements.
For example, it is rich in Ca, Na, Zn, Mg, K, Fe, vitamins C, PP, E, B-group. It is especially rich in folic acid (B9). Studies have confirmed that the fruits contain a lot of antioxidants that inhibit aging and no cholesterol at all. The fatty component of the product contains a lot of polyunsaturated fatty acids of the Omega type (3, 6 and 9), glycerates of a large list of acids. It also contains a large proportion of starch, sugars and fiber.

Storage Features

Peanut kernels retain their beneficial ingredients in their shells for up to a year, provided they are kept in a cool, dry place. Attention! When stored in a humid room, fungal aflatoxins are formed. After entering the body, mold infects any weakened human organ.

Shelled groundnuts have a shelf life of up to 6 months if kept in the refrigerator. In this case, the product must be kept in a glass, clay or porcelain container with a tight lid.

A purified product purchased in its own package can be stored until the specified period if the packaging is not torn. After opening the polyethylene, the peanuts should be poured into a glass jar, tightly closed with a lid, and placed in the refrigerator. In the freezer, the shelf life increases to 9 months.

Before eating shelled nuts bought in a store, the kernels should be washed. The exception is roasted and salted peanuts.

Who should not eat roasted peanuts?

Like any food product, groundnuts have contraindications for consumption. People who suffer from varicose veins, phlebitis, and thrombophlebitis should not get carried away with this delicacy. The fact is that peanuts slow down the process of blood circulation throughout the body, which is why the number of platelets in it increases.

In addition, peanut protein is a very strong allergen. It can cause itching, nausea, problems with stool and even Quincke's edema. Therefore, allergic people should approach the consumption of groundnuts extremely carefully, strictly after consultation with their doctor.