As one of the most consumed "nuts" in the world, peanuts are not a part of the nut family. They are a legume.
What is the difference between a legume and a nut? Legumes are beans and are grown on bushes/vines in pods. Nuts grow on trees, bushes, underground, and have their own husk (shell).
Peanuts originate from stems. After pollination the pods get pushed underground by the plant in the early stages of development. While underground, the peanuts mature to become 1 - 2 inches long. After 120 - 150 days they are dug up from just below the pods. The plant is turned upside down and the pods are left to dry for up to three days.
ADVANTAGES
Peanuts contain a high amount of protein, fat, and dietary fiber. For a 1-ounce (28g) serving:
- 4.5g of protein
- 14.1g of fat (2.0g saturated; 7.0g monounsaturated; 4.5g polyunsaturated - 4.5g omega-6 fatty acid)
- 2.3g dietary fiber
They are also a good source of Co-enzyme Q10. The enzyme helps to enhance or accelerate chemical reactions in the body. Having powerful antioxidant effects has a positive effect on the body. They help destroy free radicals in the human body. Free radicals are formed when a molecule loses an electron then that molecule attacks another molecule to take its electron. This is a cascading effect. Normal metabolism, viruses and bacteria, environmental factors, and exercise promote the development of free radicals. The more free radicals that are in the body, the more susceptible it is to disease and sickness.
Cardiovascular Health
Essential minerals are found in peanuts which help prevent the onset of heart disease. These minerals include magnesium, sodium, and zinc. Vitamin E, a powerful antioxidant, is found in peanuts as well. It helps reduce the risk of heart disease.
Omega-6 fatty acids, found in abundance in peanuts, possess both positive and negative qualities. The main positive quality is that it aids in decreasing bad cholesterol (low density lipoprotein - LDL) levels in the blood. However, there are several negative effects that omega-6 fatty acids have on the body. A high ratio of omega-6 to omega-3 fatty acids shifts the body towards a diseased state. These diseased states include prothrombotic (increased ability for clots to be formed), proinflammatory, and proconstrictive (promotes high blood pressure). Excessive production of omega-6 fatty acids has been linked to heart attacks, strokes, arrythmias, arthritis, osteoporosis, inflammation, mood disorders, and certain cancers.
Resveratrol is a phytochemical that helps protect a plant from disease. It was first discovered in red grapes. One ounce of peanuts contains approximately 73 micrograms. In order to consume the same amount found in grapes, one would have to eat up to 6 cups of grapes. It helps protect the body from various cancers and viruses. Various studies have shown that it helps reduce the chance of developing atherosclerosis (a disease where a build-up of plaque forms along the smooth walls of blood vessels) and prevent the breakdown of LDL. When LDLs get oxidized, cholesterol starts to adhere to the blood vessel walls, narrowing them, resulting in heart disease.
Gastrointestinal
There is an adequate amount of fiber (2.3g per 1-ounce serving). This allows the normal flora (good bacteria) to remain in the system and break down food for absorption into the body.
Neurological/Developmental
Contains niacin (vitamin B3) which is essential for DNA repair and producing steroid hormones in the body and folate (vitamin B9), essential during rapid cell division and growth (i.e. in utero).
Bone Health
There is a small amount of calcium (15mg) and vitamin D which promote good bone health. Vitamin D increases the absorption of calcium into bone.
DISADVANTAGES
One of the biggest draw backs to consuming peanuts is that they are high in lectins, phytates, and protease inhibitors.
Lectins
Lectins are proteins that bind to carbohydrates. They have been identified as being proinflammatory and toxic. Since they are proinflammatory, they have the potential of causing auto-immune diseases such as rheumatoid arthritis, Type I diabetes mellitus, and lupus. They affect the body by invading the natural defenses of the gastrointestinal (GI) tract. Once the GI tract is weakened, it enters the body to cause systemic problems (i.e. joints, brain, skin). They cause a phenomenon known as a "leaky gut". Some signs and symptoms associated with a leaky gut include:
- bloating, gas, diarrhea, and abdominal pain
Phytates
Phytates have been shown to inhibit the absorption of several minerals. The minerals include calcium, magnesium, iron, and zinc. They also act as an acid which removes niacin. If enough niacin is removed or not absorbed, it results in a condition known as pellagra. Pellagra is very uncommon in North America.
Protease Inhibitors
They interfere with the breakdown of protein into amino acids. Elastase, a pancreatic enzyme which acts on elastin (an insoluble protein in meat), is inhibited. This results in valuable proteins being lost through bowel movements.
Some conflicting information makes it hard to decide how good or bad peanuts are for you. Of course you will always find differences in opinions and research. As a staple in African cooking and a household snack in North American homes, peanuts are a shoe-in for a quick fix for getting protein, carbohydrates, and fat. But like everything in life, moderation is key. Too much of a good thing can and will turn bad eventually. So, in a nut shell (no pun intended), peanuts can be a valuable addition to a diet.
0 comments:
Post a Comment