Peanuts are packed with essential nutrients like protein, fiber, healthy fats, vitamins and minerals. Together, these nutrients make for a balanced and satisfying snack that supports overall health and well-being.
The fiber in peanuts helps slow down digestion, preventing spikes in blood sugar and subsequent crashes. This helps regulate appetite and prevent overeating, which is beneficial for weight loss.
Peanut butter smoothie
Ingredients: 240 ml milk (almond milk, soy milk or cow's milk); 30 g unsweetened peanut butter; 60 ml Greek yogurt; 1 banana; 60 g spinach.
Making:
Mix and puree all ingredients until smooth.
Chill and enjoy
Chicken stir-fried with peanuts
Ingredients: 500 g boneless, skinless chicken breast, thinly sliced; 15 ml unsweetened peanut oil; 120 g chopped broccoli; 60 g chopped carrots; 60 g chopped red bell pepper; 60 g chopped peanuts; 60 ml soy sauce; 15 ml honey; 15 g minced garlic; 2.5 g red chili powder.
Making:
Heat peanut oil in a skillet over high heat.
Add chicken, cook until meat turns brown.
Add broccoli, carrots and red bell pepper, cook for 2-3 minutes, or until vegetables are crisp.
Add soy sauce, honey, garlic and red pepper and stir well.
Add peanuts and cook for 1 more minute.
Peanut butter toast
Ingredients: 1 slice whole wheat bread; 30 ml unsweetened peanut butter; 1/4 banana, sliced; 60 ml honey.
Making:
Spread peanut butter on the bread.
Top with sliced bananas and drizzle with honey.
Some side effects of peanuts:
Peanuts are high in calories. If you want peanuts to help you lose weight, you need to control your portion sizes.
For people with peanut allergies, even small amounts can cause serious reactions, including anaphylaxis.
Peanuts contain oxalates. Eating large amounts can cause kidney stones in susceptible people.
Peanuts can be contaminated with aflatoxin (a mycotoxin), which can pose a health risk if consumed in large amounts over long periods of time.
For some people, peanuts can cause gas, bloating or other digestive problems, especially when consumed in large amounts.
