Benefits of Peanuts for a Healthy and Natural Diet

Talking about peanuts, usually this food is one of the foods that is highly avoided for dieters. In fact, peanuts are also often accused of causing acne on the face. But did you know? Today there are studies that say that peanuts are one of the foods that can help the diet process.

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Now peanuts (Arachis hypogea L.) has been widely cultivated in Indonesia and is very easy to find in the market at a low price. This article will discuss peanuts as a healthy snack that can help you in carrying out the diet process. For those of you who are on a diet, maybe this information is useful for you.

Nutrient content of peanuts

Peanuts have some very beneficial nutritional content which can be described in the following table.

Table 1. Nutrient Content of Peanuts per 100 gr

Nutritional Content Amount
Calories 567 kcal
Total fat

  • Saturated fats
  • Double unsaturated fat
  • Single unsaturated fats
49 gr

7 gr

16 gr

24 gr

Cholesterol 0 mg
sodium 18 mg
Potassium 705 mg
Number of carbohydrates 16 gr
Dietary fiber 9 gr
Gula 4 gr
Protein 26 gr
Vitamin A 0 IU
Vitamin C 0 mg
Vitamin B6 0,3 mg
Vitamin B12 0 micro
Vitamin D 0 IU
Calcium 92 mg
Iron 4,6 mg
Magnesium 168 mg
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Why are peanuts useful in the diet?

For those of you who are on a diet, peanuts may be your healthy friend in a diet program. A study found that people who frequently consumed peanuts actually helped to lose weight compared to those who did not consume peanuts. For that, you can replace some of the calories in your diet with peanuts. Why is that? There are several reasons why peanuts can help your diet efforts, including:

  • Peanuts make you feel full quickly

Peanuts contain protein and fiber that can make you feel full quickly. This will certainly help you to avoid excessive snacking which can make you fatter. In addition, the fiber content in peanuts also makes them easier to digest by the body.

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  • Peanuts can increase your body’s metabolism

Who would have thought that regular and wise consumption of peanuts can increase your body’s metabolism. High body metabolism can make the body more energetic and able to burn more fat and calories that accumulate in your body.

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  • Peanuts can help you meet your energy needs

The calorie content in peanuts can be converted by the body into the form of energy needed for the body. Peanuts are a low-calorie food, so you don’t have to worry about excess calories being converted into fat when you eat peanuts.

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  • Consumption of peanuts can help stabilize blood sugar

Sometimes, excessive appetite can be caused by unstable blood sugar levels. Well, the nature of peanuts that are easily digested and absorbed by the body is actually useful for helping stabilize blood sugar levels so that it can reduce excessive appetite.

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  • Peanuts are a healthy snack

Not all snacks are prohibited for consumption, one of which is peanuts. Peanuts are rich in nutrients, low in calories and even preservative free. In addition, peanuts also have a low sugar content so you don’t have to worry about increasing blood sugar levels when you eat a lot of them.

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The following below are presented tips for utilizing peanuts as a healthy snack, including:

  • Because peanuts are an easy food to eat without measure, you can measure the consumption of peanuts in about one handful of hands to meet the calorie needs of about 28 grams
  • Take nuts as needed in a small bowl and eat slowly to avoid overconsumption
  • You can place nuts in small plastic containers to make it easier for you to take your peanut snacks with you wherever you go
  • You can also consume peanuts in the form of jam to spread on other healthy foods such as whole wheat bread
  • You can also sprinkle peanuts into several foods such as breakfast, low-fat yogurt, salads and low-fat ice cream.
  • Alternatively, you can boil peanuts or roast them for 5-10 minutes in the oven.

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Thus is the information that we can convey about the benefits of peanuts for the diet. After you read about this article, please try to consume peanuts to help your diet. Thanks for reading and I hope it’s useful.