Know the Benefits and Side Effects of Peanuts
KOMPAS.com – Peanuts are commonly used by many people to make various snacks or snacks.
Not only taste delicious, peanuts also have a lot of nutritional content.
That is why, these types of nuts also have various health benefits.
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According to Medical News data, 100 grams of peanuts contain the following nutrients:
- 25.8 grams of protein
- 16.12 grams of carbohydrates
- 8.5 grams of fiber
- 24.43 grams of monounsaturated fat
- 15.56 grams of polyunsaturated fat
- 6.28 grams of saturated fat
- 705 milligrams of potassium
- 376 milligrams of phosphorus
- 168 milligrams of magnesium
- 92 milligrams of calcium
- 18 milligrams sodium
- 4.58 milligrams of iron
- 3.27 milligrams of zinc
- 12.07 milligrams of vitamin B3
- 8.33 milligrams of vitamin E
- 0.64 milligrams of vitamin B1
- 0.35 milligrams of vitamin B6
- 0.14 milligrams riboflavin
- 240 milligrams of folate
Benefits
Thanks to their high nutrition, peanuts have been shown to maintain heart health and control blood sugar.
In a 2014 study, for example, researchers proved that consuming 46 grams of peanuts daily helps improve heart health in people with diabetes.
These benefits are due to the high content of healthy fats, namely monounsaturated and polyunsaturated fats, which are high.
In addition, the glycemic index content in peanuts is also classified as low, the takni is below 55.
That is why, consuming peanuts will not make your blood sugar jump dramatically.
The high content of serart and protein also makes peanuts digest slowly so that the energy release process tends to be stable.
Not only that, peanuts can also be a good snack when on a weight loss diet.
The reason is, the fiber, healthy fats, and high protein in peanuts make us feel fuller longer when consuming them.
That is why, when we eat peanuts, our appetite also decreases, which triggers weight loss.
Research also shows that women who regularly eat nuts, including peanuts, are less likely to gain weight than those who rarely eat them.
In fact, research also proves that consumption of peanuts can reduce our risk of obesity.
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Side effects
Unfortunately, tannuts can also trigger allergies in some people because they contain proteins called arachins and conarachins.
People who are allergic to arachin and conarachin proteins can also experience the following reactions when consuming peanuts:
- itchy skin
- appear spots on the skin
- tingling in the throat or around the mouth
- congestion or runny nose
- nausea.
Those who are allergic to the protein can even experience anaphylaxis or a life-threatening allergic reaction.