Associated with aperitif and alcohol, peanuts suffer from poor health reputation. Too fatty and too salty, it should be banned. So, Haro on the peanut?
Also called “peanuts” or “pea of earth”, peanuts is an oleaginous seed from a plant native to Mexico. Family of legumes – In the same way as lenses or chickpeas – its fruits have the singular characteristic of being buried by the plant and to ripen at a depth of 5 cm of the ground surface. They come in the form of 3 to 4 cm long pods which each contain two peanut seeds.
Awards belongs to the family of legumes but has all the nutritional characteristics of oilseed fruits, such as almonds, nuts, hazelnuts or cashew nuts. This category of food has a very interesting nutritional value since it contains both good fats (mono and poly-insaturated, cardioprotective), proteins in interesting quantities, minerals and trace elements (zinc, magnesium, manganese, copper, potassium, iron), vitamins (E and B6) and antioxidants in large quantities. “Natural peanuts, raw or naturally dried, constitute a very interesting snack despite their fairly high caloric content” explains Lise Lafaurie, nutritionist in Paris, “Rich in protein, fiber and good fats, they have the advantage of being very satisfying under a small volume.”
The right dose :: A handful of peanuts in snack not only allows you to wait without being hungry until the next meal, but also to reduce its calorie value.
100 grams of peanuts (nature) represent 623 calories and 631 Calories for the grilled and salty peanut. On average, hull fruits and oil seeds provide 517 calories per 100 grams.
| Nutrients | Cacahuete, peanut: content for 100 g | Cacahuete grillee, Salee: content for 100 g |
|---|---|---|
| Protein | 22.8 g | 22.9 g |
| Carbohydrates | 14.8 g | 15 g |
| – including sugars | 5.9 g | 4.22 g |
| – including starch | 5 g | 8.87 g |
| Dietary fiber | 8.6 g | 8.04 g |
| Lipids | 49.1 g | 50 g |
| – including cholesterol | 0.0 mg | 0.1 mg |
| – including saturated fatty acids | 8.4 g | 8.64 g |
| – including monounsaturated fatty acids | 25.5 g | 24.9 g |
| – including polyunsaturated fatty acids | 12.9 g | 13.6 g |
| Water | 2.2 g | 1.22 g |
Awards also called “oil queen” can be tasted in multiple ways.
- It’s probably fresh and raw that it has the most healthy asset, Since it does not undergo roast or cooking, which alter part of its nutritional qualities. Its water content is also higher when it is cool, which reduces its calorie concentration
- Dried and salty, she is the star of the aperitif. The salt does not make it more caloric but certainly more addictive, then be careful to limit the quantities consumed which can very quickly increase the caloric addition!
- The peanut also goes very well with sugar, in the preparation of desserts and pastries or simply coated with caramel. Mistrust, however, this is how it is the most calorie, since to its fats are added sugar that is both rich and addictive.
Peanut butter is a mixture of peanut puree, palm oil and sugar. According to Lise Lafaurie, “It is these two additions to pure peanuts that distort it and make it less interesting on the nutritious plane, palm oil being rich in trans fatty acids and saturated fats and sugar providing additional calories”.
Favor peanut puree: “A natural peanut puree, without adding sugar or oil, is a very good substitute for butter or chocolate spreads dear to our children and teenagers”. The peanut puree is indeed less caloric and much less rich in saturated fat than butter and contains insaturated lipids better for health. It is easily found in organic stores or on dietary shelves of supermarkets.
Like all oilseed fruits (which we make oil), peanuts have a fat content And therefore in very high calories. As soon as they are grilled or roasted, they lose part of their many nutritional qualities (vitamins, antioxidants, etc.). The addition of salt makes them less interesting for the cardiovascular system and the addition of sugar largely increases their calorie value.
