7 Outstanding Benefits of Boiled Peanuts

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Boiled Peanuts Benefits

Boiled peanuts, a Southern delicacy, are not only a tasty snack but also packed with numerous health benefits.

Do you know that the antioxidants in raw peanuts increases to four times more after boiling them, it is because peanuts extract antioxidants from their shells during the process of boiling.

Studies suggest that boiled peanuts can be a potential treatment for peanut allergies, as boiling them denatures proteins that cause allergic reactions.

This article delves into boiled peanuts benefits, its nutritional value and how to include it in your diet.

Nutritional Value

Here is the nutritional value of 100 grams of boiled peanuts:

Calories: 318 kcal
Protein: 13.5 g
Total Fat: 22 g
Carbohydrates: 21 g
Fiber: 9 g
Iron: 1 mg (5% Daily Value (DV))
Magnesium: 102 mg (24% DV)
Phosphorus: 198 mg (16% DV)
Zinc: 1.83 mg (16% DV)
Copper: 0.5 mg (55% DV)
Manganese: 1 mg (43% DV)
Selenium: 4.4 mcg (8% DV)
Thiamine: 0.26 mg (21% DV)
Riboflavin: 0.063 mg (5% DV)
Niacin: 5 mg (32% DV)
Pantothenic acid: 0.825 mg (16% DV)
Vitamin B6: 0.15 mg (7% DV)
Folate: 75 mcg (19% DV)
Vitamin E: 4 mg (27% DV)

Health Benefits

Here are the boiled peanuts benefits for health.

1. May Promote Heart Health

One of the most significant benefits of boiled peanuts is their positive impact on heart health.

Boiled peanuts contain monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels and reduce the risk of heart disease.

Peanuts are rich in antioxidants such as resveratrol, which have been shown to improve heart health by reducing inflammation and oxidative stress .

2. May Help in Weight Management

Despite their high caloric content, boiled peanuts can be part of a weight management plan. The fiber and protein content in boiled peanuts promote satiety, helping to control appetite and reduce overall calorie intake.

The fiber in boiled peanuts slows down digestion, helping you feel fuller for longer. The Mayo Clinic emphasizes the role of high-fiber foods in weight management .

Protein-rich foods like boiled peanuts can increase metabolic rate and reduce hunger, making it easier to maintain a healthy weight.

3. Antioxidative Properties

Boiled peanuts are a powerhouse of antioxidants, which play a crucial role in protecting the body from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases such as cancer and heart disease.

Peanuts contain resveratrol, an antioxidant which is found to have anti-inflammatory and anti-cancer properties .

Boiled peanuts contain isoflavones, which have been shown to have antioxidant and anti-inflammatory effects.

4. May Regulate Diabetes

Boiled peanuts have a low glycemic index, meaning they cause a slow and steady rise in blood sugar levels, which is beneficial for diabetes management.

In addition, the combination of healthy fats, protein, and fiber in boiled peanuts can help stabilize blood sugar levels.

Including boiled peanuts in your diet may help manage blood sugar levels, making them a good snack choice for individuals with diabetes.

5. May Make Bones Stronger

Boiled peanuts are a good source of essential minerals such as magnesium and potassium, which are vital for maintaining strong and healthy bones.

Magnesium is crucial for bone formation and maintaining bone density. While potassium helps to neutralize acid load and preserve calcium in the bones, further contributing to bone health.

6. May Improve Digestive Health

Boiled peanuts are rich in dietary fiber, which promotes digestive health by aiding regular bowel movements and preventing constipation.

The fiber in peanuts helps bulk up stool, making it easier to pass and supporting overall gut health.

Additionally, boiled peanuts contain beneficial antioxidants and healthy fats, which contribute to a balanced gut environment.

Incorporating boiled peanuts into your diet can help maintain a healthy digestive system, improve nutrient absorption, and reduce digestive discomfort.

7. May Enhance Skin Health

The vitamins and antioxidants in boiled peanuts contribute to healthy skin by protecting against damage and promoting skin repair.

Boiled peanuts are rich in vitamin E, which is known for its skin-protective properties. Vitamin E acts as an antioxidant, protecting the skin from oxidative damage.

Resveratrol, an antioxidant found in peanuts known for its skin health benefits, including protecting the skin from UV damage and promoting wound healing.

Boiled Peanuts Benefits — Dalia sweet potato chips boiled nuts by Dr Suryakanta Acharya on Wikimedia Commons/CC BY-SA 4.0

How to Include Boiled Peanuts in Your Diet

Boiled peanuts can be a versatile and nutritious addition to your diet. Here is how you can enjoy boiled peanuts:

Snack: Enjoy them as a healthy snack between meals, as they are rich in protein and fiber.
Salads: Add boiled peanuts to salads for a crunchy texture and a protein boost.
Toppings: They can also be used as a topping for oatmeal or yogurt, adding a unique flavor.
Stir-fries: For a savory touch, incorporate boiled peanuts into stir-fries or grain bowls.
Dips or Spreads: Additionally, blend them into dips or spreads for a tasty, nutritious alternative to traditional options.

Their versatility makes them easy to include in various meals, enhancing both taste and nutritional value.

Potential Allergies

While boiled peanuts offer many health benefits, it’s essential to be mindful of potential allergies.

Peanut allergies are common and can cause severe reactions in some people.

If you have a peanut allergy, it’s safest to avoid boiled peanuts and consult with a healthcare provider for personalized guidance.

Final Thoughts

Boiled peanuts are a nutritious snack with a variety of health benefits, from promoting heart health and weight management to supporting bone and skin health.

Including boiled peanuts in your diet can be a tasty way to boost wellness, provided there’s no peanut allergy.

Remember to enjoy them in moderation as part of a balanced diet, and consult a healthcare professional before making dietary changes, especially if you have health concerns.

For those without allergies, boiled peanuts can be a delicious, healthful snack option.