Ever consider how your life may change if you consumed peanuts on a daily basis? Even so, is daily nut consumption safe?
Eating peanuts regularly has been found to improve heart health, according to research. Nutrient-wise, peanuts are quite healthy.
They include numerous essential vitamins and minerals as well as a great source of fiber and plant-based protein.
Since peanuts have a high-calorie content in addition to a healthy nutritional profile, moderation is the key to maximizing their health benefits.
In this post, we explain the advantages of peanuts for your health and whether they are good for high blood pressure or not.
Are peanuts good for high blood pressure?
A significant risk factor for heart disease is high blood pressure. A healthy diet can reduce this risk.
Peanuts are a rich source of 19 vitamins and minerals, among other important nutrients.
Peanuts are a rich source of manganese, niacin, and copper. Numerous phytochemicals, including phytosterols and resveratrol, are present in peanuts.
Magnesium and potassium, two elements that assist regulate blood pressure, are found in peanuts. Additionally, the proteins and fiber in peanuts are beneficial to people living with high blood pressure.
According to a study, eating peanuts frequently lowers blood pressure in people with high blood pressure as well.
Diastolic blood pressure significantly dropped after eating peanuts in participants whose baseline blood pressure was high.
To get the most blood pressure-lowering benefits, choose unsalted peanuts.
The American Heart Association considers most salted peanut varieties to have less than 140 mg of sodium per serving, which is heart-healthy.
According to a recent University of South Australia study, eating mildly salted peanuts twice daily before meals will help you lose weight, lower your blood pressure, and enhance your fasting blood sugar levels.
The findings were recently disclosed by The Peanut Institute and published online in the peer-reviewed journal Nutrients.
What varieties of peanuts are the healthiest?
The healthiest form of peanuts is raw. An excellent option, peanut butter has a balanced nutritional profile and a number of health advantages.
Also available are salted, roasted peanuts. Consuming these foods in moderation is acceptable, but eating too much sodium has been related to high blood pressure and heart disease. Pick raw peanuts with the peel on them whenever you can.
Antioxidants can be found in peanut skins. Antioxidants aid in preventing free radical damage to the body’s cells. For the most part, producers remove the skins from salted or roasted peanuts.
Risks and factors of eating peanuts
Arachin and conarachin are two proteins found in peanuts. These proteins cause severe allergies in certain people. For certain people, an allergic reaction to peanuts can be fatal.
Due to their high calorie content, it makes sense to include peanuts in a balanced diet in moderation. A high-calorie diet may make you gain weight.
Whether or not the foods from which those calories are derived are healthful is irrelevant.
Due to their high sodium content, roasted, salted peanuts may be less healthy than raw peanuts. Nevertheless, if people eat them in moderation, they can take pleasure in them as a component of a nutritious, balanced diet.
Health benefits of peanuts
Here are some of the health benefits that come with consuming peanuts.
Peanuts help control blood sugar levels.
The glycemic index of the foods you eat is important to consider if you have diabetes. The term “glycemic index” describes how quickly the body turns carbohydrates into glucose, or blood sugar.
Foods are rated on a scale of 100 points based on how quickly their blood sugar levels rise. Foods that cause a rapid rise in blood sugar are prized more highly.
Since water has no impact on blood sugar levels, it has a GI of 0. Having a GI of 13, peanuts qualify as a low-GI meal.
Eating peanuts or peanut butter first thing in the morning can help with blood sugar regulation throughout the day, according to a study that was published in the British Journal of Nutrition.
Peanuts may help to lessen the insulin spike when consumed with higher GI foods. Magnesium is abundant in peanuts, which may help regulate blood sugar.
About 28 peanuts, or one serving, provide 12% of the daily recommended magnesium intake.
According to a study printed in the Journal of Internal Medicine, magnesium also aids in controlling blood sugar levels.
About 28 peanuts, or one serving, provide 12% of the daily recommended magnesium intake. According to a study printed in the Journal of Internal Medicine, magnesium also aids in controlling blood sugar levels.
There is evidence that eating peanuts lowers the risk of heart disease.
According to a study published in the Journal of the American College of Nutrition, eating peanuts may reduce the risk of cardiovascular disease, a significant consequence of diabetes.
Including nuts in your diet may also help to lower high blood pressure, which is a common complication of diabetes. Learn more about hypertension caused by diabetes.
Gallstones may be prevented
Consuming peanuts is associated with a decreased risk of developing gallstones. Consuming peanuts may reduce the incidence of gallstones, according to a study from Brigham and Women’s Hospital in Boston and Harvard Medical School.
A decreased risk of gallstone disease exists in men who consume five or more units of nuts (including peanuts) per week. Cholecystectomy risk is lower for women who consume five or more units of nuts per week (removal of the gallbladder)
You could lose weight by eating peanuts.
You may feel fuller and have fewer hunger pangs after eating peanuts, which can help you maintain a healthy weight and better manage your blood sugar levels.
In the long run, peanuts may lower the chance of developing diabetes.
Eating peanuts or peanut butter may lower your risk of developing type 2 diabetes, according to research in the Journal of the American Medical Association.
Peanuts are powerful in unsaturated fat and other nutrients that promote insulin balance in the body.
Summary
Protein, dietary fiber, and healthy fats are all abundant nutrients in peanuts. A balanced diet that includes them in moderation may improve heart health, help someone maintain a healthy weight, and assist someone in controlling their blood sugar levels.
Therefore, peanuts combined with a healthy diet are good for people living with high blood pressure.
WRITTEN AND EDITED RESPECTIVELY BY:
Michael Sarfo
Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu
Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.
His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.
He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.
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