Peanuts, a misunderstood health food
What did you think of when you heard the word peanuts? For some people, it may not have conjured up a very good image, such as fattening or causing acne.
Recently, “peanuts are a food that makes blood vessels healthy and dramatically reduces mortality,” a study conducted by Harvard University in the U.S. over a period of 30 years on 120,000 people found. In addition, peanuts have been found to be an excellent food that “can be used for weight loss,” “has beauty benefits,” and “prevents cancer and lifestyle-related diseases. Let’s learn about peanuts, including their controversial ingredients, and stay healthy!
Non-fattening oil that reduces bad cholesterol and strengthens blood vessels
Half of peanuts are fat. However, it is completely different from animal fat, which is commonly associated with fattening. Most of the fat in peanuts is non-fattening vegetable oil, oleic and linoleic acids, which are effective in lowering neutral fat and bad cholesterol in the blood and preventing lifestyle-related diseases such as arteriosclerosis.
It also contains palmitic acid, linoleic acid, and alpha-linolenic acid, which help to keep blood vessels throughout the body strong and supple, reducing mortality from cerebral hemorrhage and heart disease. Peanut oil contains many of the oils that humans need with a good balance of these saturated and unsaturated fatty acids. The oil contained in large quantities in peanuts, which we thought was fattening, is actually a good, healthy oil.
It is premature to simply assume that oil = fat.
Peanuts for low carbohydrates & diet.
Oil is not the only cause of weight gain. When food is digested and blood glucose levels in the body rise rapidly, insulin in the body converts excess sugar into fat, leading to obesity. Foods that cause a rapid rise in blood glucose levels can be said to be fattening. Carbohydrates such as rice are fattening foods, but peanuts have a GI (glycemic index) value of only 15, which indicates the degree to which blood sugar rises! Peanuts can be said to be a non-fattening food because the degree of rise in blood glucose in the body is moderate even after eating peanuts.
|GI value (maximum value is 100)||Food name|
Peanuts are a good diet food because they are very filling and just a few peanuts when you are hungry will keep you feeling full for a long time.
Reduce risk of diabetes
Peanuts, a low-GI food, not only reduce the risk of diabetes in healthy individuals, but also help maintain blood glucose throughout the day for people with type 2 diabetes. Just about 40 grams of peanuts for breakfast has been shown to not only reduce morning blood glucose elevation, but also to maintain blood glucose after a high-carbohydrate lunch that does not contain peanuts a few hours later. Peanuts are also an excellent source of magnesium, which is important for the secretion of insulin, which lowers blood sugar.
There’s a reason why peanuts with alcohol.
Niacin (vitamin B3), which is abundant in peanuts, breaks down acetaldehyde, which causes hangovers. It reduces the burden on the liver and prevents hangovers. Niacin must also be supplied for each alcoholic beverage consumed. In addition, aspartic acid, which is abundant in soybeans and peanuts, has a diuretic effect by expelling harmful ammonia, so peanuts are actually a very logical snack to avoid a bad hangover.
High antioxidants delay aging.
Vitamin E, which is found in high amounts in peanuts as in almonds, is a strong antioxidant that strengthens cells and helps prevent aging, cancer, myocardial infarction, and stroke. Peanuts improve blood circulation, and help relieve cold and stiff shoulders caused by poor circulation.
Memory enhancement effect
Lecithin contained in peanuts produces the neurotransmitter acetylcholine, which stimulates the function of nerve cells in the brain. Peanuts, which have the effect of improving memory and cognitive function, are suitable as a snack for examinations and study, and for preventing dementia.
Reduce benign breast disease (risk of breast cancer)
It has been reported that women aged 9-15 years who eat peanuts at least twice a week can reduce benign breast disease by up to 40%, with a particularly strong inhibitory effect seen when girls with a family member who has breast cancer eat peanuts before and after organizing. The study also found that women who ate at least one peanut dish per week could reduce their risk of proliferative benign breast disease (a disease with a high probability of progressing to breast cancer) by one-third.
Vinegared peanuts lower blood pressure.
High blood pressure is caused by constriction of blood vessels and excessive salt intake. Nutrients that have an effect on both of these are polyphenols, which dilate blood vessels, and potassium, which removes excess salt from the body. Acetic acid in vinegar also dilates blood vessels and lowers blood pressure. Vinegared peanuts, which are unroasted thin-skinned peanuts soaked in vinegar for three days, have a powerful synergistic effect in preventing high blood pressure.
What is resveratrol, a polyphenol found in the thin skin of peanuts?
Resveratrol is a type of polyphenol found in red wine (grape skins) and peanut skins. Although still in the research stage, it has anti-cancer, skin beautifying, and anti-aging effects, and has attracted so much attention that many products are sold as health foods and beauty supplements.
The thin skin can be eaten normally. Don’t throw away the peel!
Resveratrol is particularly well known for its anti-cancer properties. The enzyme CYP1B1, which is present in tumor cells, converts resveratrol into piceatannol, a substance that kills cancer cells. Research has shown that this change occurs only in tumor cells and does not affect healthy cells.
Body cells age with each division, but when telomere DNA reaches the end of its life span, division ceases and the skin ages. Telomeres are protective structures at the ends of chromosomes that have a life span. Telomeres are the ticket to cell division. The resveratrol contained in peanuts increases the number of telomere tickets, thereby keeping the skin young. Resveratrol activates longevity genes called sirtuins, which are present in everyone’s body, and helps to slow down the aging process.
Beautiful skin effect.
It has been reported to have skin beautifying effects, including acne-preventive effects that suppress the growth of acne bacteria, whitening effects that suppress melanin production, and maintenance of skin elasticity and firmness.
Resveratrol is effective in preventing dementia and its mechanism is elucidated.
There is also a substance called amyloid beta, which is protein garbage that accumulates in the brain that can kill brain neurons. This brain garbage, “amyloid beta,” is present in everyone’s brain, but what is important is the ability to remove amyloid beta garbage. As we age, the ability to remove this garbage declines and the garbage accumulates in the brain. It has been suggested that resveratrol helps blood vessels to beat and may improve the ability of the brain to remove amyloid-β waste. (Reference: Connect with a great doctor! Takeshi’s Home Medicine,” TV Asahi, July 11, 2017)
(Not one with specific research results. Also, the verification in the program was combined with walking for about 10 minutes a day.)
Anti-influenza virus effect
Anti-influenza viral activity was observed in the thin peanut skin, which reduced influenza viruses. The amount of virus in the culture supernatant was less than one-thousandth of that in the extract from runner peanuts. A synergistic effect was found in which the combination of peanut hulls and anti-influenza drugs enhanced the anti-influenza viral effect. Further validation will be conducted in animal experiments. (Adapted in part from the 2019 New Year’s Special Issue of “Confectionery and Food Newspaper”)
Peanut shells clean the air.
Research conducted by Professor Shohei Aoyagi of Chiba University and the National Institute of Health Sciences has revealed that peanut shells absorb formaldehyde, the cause of sick building syndrome. Formaldehyde in wallpaper adhesives and paints causes symptoms such as headaches and nausea, but just wrapping peanut shells in thin paper and leaving them for 4 hours improves formaldehyde by 80%! Finely ground with a mixer can remove as much as 90%. (Reference: Yomiuri Shimbun, June 15, 2003).
The finely chopped husks also have a high deodorizing effect and can be placed in a cloth bag for a high deodorizing effect. The value of using shells, a natural material that is gentle to the body and highly deodorizing, has been increasing in recent years for use in animal sheds, pillow stuffing, and other applications.
Peanut shells have the ability to purify the air like charcoal.
Notes on peanuts
We hope you now understand the appeal of peanuts. However, there are a few things to keep in mind about peanuts, which are such a healthy food.
Beware of peanut allergies!
Peanuts are a food that must be labeled as an allergy, as are buckwheat noodles and eggs. If you are allergic to peanuts, please refrain from consuming them.
[Be careful not to overeat!
About 20-30 peanuts per day is an adequate amount. As with any food, do not overconsume. Even though peanut oil is healthy, it is high in calories and should not be overeaten. Do not eat only peanuts, but eat a variety of foods in a well-balanced way.
Take note of the precautions and enjoy your peanuts.
What are the nutritional and beneficial properties of peanut butter?
Peanut butter has the same health benefits as peanuts because it is simply ground peanuts. However, depending on each manufacturer’s product, it may contain sugar, salt, fat, milk, or additives, so look at the food nutrition label on the back. To get the nutritional benefits of peanuts, we recommend unsweetened, additive-free peanut butter.
Take 20 peanuts daily! I recommend these peanuts!
In summary, the best way to eat peanuts is with their skins! Roasted peanuts, in particular, do not need to be shelled one by one, so they can be easily eaten with one hand without generating shell waste. They can also be used as an ingredient in dishes because they are not seasoned in any way.
Additive-free and sugar-free peanut butter made from whole peanuts with their astringent skin, which contains polyphenols. It is rich because it is not diluted with oil, yet it has a smooth texture. Our proprietary process reduces the astringency of the astringent peanut skin while enhancing the flavor, so you can enjoy unsweetened peanut butter with just the right amount of natural sweetness for adults.
When it comes to peanuts, peanuts with shells are the best. You have to peel the shell, but you can eat it with the thin skin. The aroma is very good because the aroma is locked in the shell until just before you break it open and eat it.
Reasonably priced and easy to continue every day. They may be slightly small, have cracked or blackened shells, but they taste delicious and are produced in Chiba Prefecture.
Incorporate them into your diet. Healthy Recipes for Peanuts
How to make vinegared peanuts
Vinegared peanuts are so effective in preventing high blood pressure that they have been broadcast many times on health TV programs.
How to make unsweetened peanut butter
For health purposes, choose additive-free and sugar-free peanut butter. It is recommended to eat the entire thin skin with its polyphenols.
List of calories and ingredients of peanuts and references
From Standard Tables of Food Composition in Japan 2010
Rakkasei/dry, large seed (100g edible portion)
|Ingredient Name (General Ingredients – Inorganic – Vitamins)||value||unit|
|Protein by amino acid composition||23.6||g|
|inorganic matter||sodium (Na)||2||mg|
|Weight change rate||%|
|Ingredient name （Amino acid)||value||unit|
|Protein by amino acid composition||23.6||g|
|sulfur-containing amino acid||methionine||310mg|
|aromatic amino acid||phenylalanine||1500||mg|
|Total amino acids||27000||mg|
|Ingredient name (fatty acid)||value||unit|
|18:2 n-6||linoleic acid||31||g|
- 「糖尿病予防には落花生がいい、心臓病には落花生がいい、落花生は美の味方、落花生ですくすく元気」 一般社団法人全国落花生協会 発行冊子
- 「血管を強くしなやかに！ピーナッツパワー解放ワザ」NHK「ガッテン」 2017年1月11日放送
- 「冬の病気を予防する最強の食べ物SP」TBSテレビ「ジョブチューン」 2018年2月10日放送
- 「ハーバード大の研究で分かった ピーナッツで長生き！」文藝春秋 2019年5月30日
- 「ピーナッツ殻がホルムアルデヒド吸着に有効」読売新聞 2003年6月15日
- Stay satisfied with peanuts “Peanuts institute” USA
- Power a plant-Based Diet with peanuts “Peanuts institute” USA
- Nut and peanut butter consumption and risk type 2 diabetes in women,JAMA11/2002,2554-60
- Colditz,他、Breast Cancer Research and Treatment,2013,141(2)