by The versatile peanuts can be a great addition to your diet in the winter season. Although roasted peanuts are a more popular snack option for people on the go, soaking them overnight can increase benefits by improving absorption and removing certain anti-nutrients. High in fiber and a great source of protein, good fat and antioxidants, peanut soaked is a breakfast option that will help you stay full and nourished for a long time, curb hunger pangs and help in weight loss. Many people prepare soaked peanut chaat or add them to their dalia, upma or poha. Soaked peanuts can be eaten at any point of the day, even at dinner, considering the overnight soaking process that improves their digestibility. They can also be added to stir fries, curries and salads. (Also read | 7 health benefits of eating peanuts in winter season)
Peanuts have a great nutritional profile that not only helps in adding essential nutrients to the body but also helps in improving heart health. Peanuts contain monounsaturated and polyunsaturated fats that can lower cholesterol. Being a low GI food, peanuts can be an ideal breakfast choice for people with diabetes as they help control blood sugar levels.
“Peanuts are also known as monkey nuts. Soaking improves digestibility and nutritional benefits. When peanuts soak, it helps to break down phytic acid and reduce enzyme inhibitors. Soaked peanuts can be used in different ways. You can put in your meal breakfast or even dinner Just like almonds, peanuts are a powerhouse of nutrients It is a good source of protein, fiber, good fat and antioxidants So enjoy the wealth of saturated peanuts that will help build muscle, well for skin and heart The right time to eat soaked peanuts is breakfast, afternoon snack or dinner. It improves digestion so it won’t cause gastric trouble even at night,” says Shruti K Bhardwaj, Chief Dietitian Zydus Hospital Ahmedabad.
FIXED LAND BENEFITS
Groundnuts, also known as peanuts, are versatile legumes that offer many health benefits. Here are some compelling reasons to include peanuts in your diet, as suggested by Nutritionist Sakshi Lalwani.
1. Rich in nutrients: Peanuts are packed with essential nutrients like protein, fiber, vitamins and minerals. They provide a concentrated source of energy, making them a great addition to a balanced diet.
2. Heart health: Eating peanuts is associated with improved heart health. They contain monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels, reducing the risk of cardiovascular disease.
3. Weight management: Despite being calorically dense, peanuts can contribute to weight management due to their satiating properties. The combination of protein and healthy fats helps keep you feeling full, reducing overall calorie intake.
4. Antioxidant properties: Peanuts are a good source of antioxidants, including resveratrol. Antioxidants help neutralize free radicals in the body, protect cells from damage and reduce the risk of chronic disease.
5. Blood sugar regulation: The low glycemic index of peanuts means that they have minimal impact on blood sugar levels. This makes them an ideal snack for individuals with diabetes or those trying to manage their blood sugar.
6. Brain health: The presence of nutrients like niacin and folate in peanuts is beneficial for brain health. Niacin, in particular, supports cognitive function and helps the production of neurotransmitters.
7. Helps digestion: Peanuts are a good source of dietary fiber, which promotes a healthy digestive system. Adequate fiber intake can prevent constipation and contribute to overall bowel health.
8. Muscle building and repair: With a high protein content, peanuts make a great addition to a diet focused on building and repairing muscle. Protein is essential for muscle growth and maintenance, making peanuts a great plant-based protein source.
9. Supports skin health: The presence of vitamins such as E and C, as well as antioxidants, contribute to healthier skin. These nutrients help protect the skin from oxidative stress and promote a youthful appearance.
10. Energy boost: Peanuts provide a quick and convenient source of energy, making them a great snack choice for a pre-workout boost or mid-day pick-me-up.
How to add soaked peanuts to your diet
According to Bharadwaj peanut can be added to the diet in the following ways:
Soaked peanut chaat: Take out soaked peanut in a bowl and add vegetables like tomato, onion, corn etc. With a dash of lemon, black salt, chaat masala, your peanut chaat will be ready to be flavored.
Poha or Upma: A soaked peanut can transform any carb-rich breakfast into a balanced meal option. Adding it to your poha, upma, dalia etc will add to the protein and flavor as well.
Dal and vegetables: Soaked peanuts can also be added to your dal and vegetables to add more fiber and protein to your meals. This will also ensure that evening hunger pangs stay away from you.
“Incorporating peanuts into your diet can be as simple as enjoying a handful as a snack, adding them to salads, or using peanut butter in various recipes. However, caution is key on portion sizes, as peanuts are energy dense, and moderation is key to reaping their health benefits. Always consult a healthcare professional or nutritionist for personal advice on dietary choices,” Lalwani concludes.
