About peanut and its dietary values. Good for those who want to reduce their LDL and triglycerides.
Peanut Arachis hypogea or "kacang tanah"
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| From Wikipedia |
Peanuts stored in humid conditions are not infrequently affected by fungi which generate toxins called 'aflatoxins' which if enough are eaten can cause liver damage. The safest peanuts are USA peanuts, which are subject to meaningful checks and testing; the least safe are probably South East Asian and Asian peanuts.
Whole peanuts are a very important human food. Peanuts are very high in protein ( 25 grams per 100gram serving) of good quality. They are a very good source of energy, with 50 grams of fats and 16 grams of carbohydrates per 100 gram serving. About half their fat content is monounsaturated fats, about a third are polyunsaturated, and the remaining about fifth are saturated. Of the polyunsaturates, only a passing small amount is omega - 3. Peanuts are a very good source of niacin (B3), with a healthy 112 mg/100 gram serving. They also contain vitamin E (8mg/100gms). Nuts in general, and peanuts in particular, are high in the bioflavonoid 'resveratrol'. This bioflavonoid is also found in red wine and is believed to help prevent the formation of arterial plaques. Peanuts have more resveratrol than grapes.
Studies adding even small amounts of 'peanut products' to the diet have recorded a 14% reduction in the 'bad' LDL cholesterol.
Curiously - and as an aside - while both expressed peanut oil and the oil expressed from the fruit of the olive tree, olea europea, are monounsaturated fats, diets rich in olive oil are shown to reduce risk of coronary heart disease, but experimental diets very high in expressed oil (rather than the whole nut) from peanuts have caused aterial lesions in experimental monkeys. There do not appear to be any studies demonstrating a similar effect from eating the whole nut - beyond lower LDL cholesterol and reduced risk of coronary heart disease!
Curiously - and as an aside - while both expressed peanut oil and the oil expressed from the fruit of the olive tree, olea europea, are monounsaturated fats, diets rich in olive oil are shown to reduce risk of coronary heart disease, but experimental diets very high in expressed oil (rather than the whole nut) from peanuts have caused aterial lesions in experimental monkeys. There do not appear to be any studies demonstrating a similar effect from eating the whole nut - beyond lower LDL cholesterol and reduced risk of coronary heart disease!
(Read the whole article, from The Natural Food Hub - www.naturalhub.com)
