Versatile, peanuts or peanuts can be a great addition to your diet during the winter season. While roasted peanuts are a more popular snack option for people on the go, soaking them in water overnight can multiply the benefits by increasing absorption and getting rid of some anti-nutrients. High in fiber and a great source of protein, good fats and antioxidants, soaked peanuts are a breakfast option that will help you stay full and nourished for a long time, relieve hunger pangs and help you lose weight. Many people prepare soaked peanut chaat or add them to their dalia, upma or poha. Soaked peanuts can be eaten at any point in the day, even for dinner, given that soaking overnight increases their digestibility. They can also be added to stir-fries, curries and salads. (Also read | 7 health benefits of eating peanuts in winter)
Peanuts have an impressive nutritional profile that not only helps in adding essential nutrients to the body but also helps in improving heart health. Peanuts have monounsaturated and polyunsaturated fats that can reduce cholesterol. Peanuts, a low-GI food, may be an ideal breakfast option for people with diabetes as they help control blood sugar levels.
“Peanuts are also called monkey nuts. Soaking increases digestibility and nutritional benefits. When we soak peanuts, it helps break down phytic acid and reduce enzyme inhibitors. Soaked peanuts can be consumed in various ways. You can add them to your breakfast, meal and even dinner. Just like almonds, peanuts also help break down phytic acid and reduce enzyme inhibitors. It is a source of nutrients. It is a good source of protein, fibre, good fats and antioxidants. So, enjoy the richness of soaked peanuts, which helps in muscle building and is good for the skin and heart. Shruti K Bhardwaj, Chief Dietitian, Zydus Hospitals, Ahmedabad, says, “The right way to consume soaked peanuts time is breakfast, evening snack or dinner. Soaking improves digestibility so it doesn’t cause stomach problems even at night,” he says.
BENEFITS OF WET PEANUTS
Peanuts, also known as peanuts, are a versatile legume that offers numerous health benefits. Here are some compelling reasons why you should include peanuts in your diet, as suggested by Nutritionist Sakshi Lalwani.
1. Rich in nutrients: Peanuts are full of essential nutrients like protein, fiber, vitamins and minerals. They provide a concentrated source of energy, making them a valuable addition to a balanced diet.
2. Heart health: Consuming peanuts is linked to improved heart health. They contain monounsaturated and polyunsaturated fats, which help lower bad cholesterol levels and reduce the risk of cardiovascular disease.
3. Weight management: Although it is dense in calories, peanuts can contribute to weight management due to their satiety properties. The combination of protein and healthy fats helps you feel full by 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 diseases.
5. Regulation of blood sugar: Peanuts’ low glycemic index means they have minimal impact on blood sugar levels. This makes them a convenient snack for people with diabetes or those looking to manage their blood sugar.
6. Brain health: The presence of nutrients such as niacin and folate in peanuts is beneficial for brain health. Niacin specifically supports cognitive function and aids in the production of neurotransmitters.
7. Helps digestion: Peanuts are a good source of dietary fiber, which supports a healthy digestive system. Adequate fiber intake can prevent constipation and contribute to overall gut health.
8. Muscle building and repair: With their high protein content, peanuts are a valuable addition to a diet aimed at muscle building and repair. Protein is essential for the growth and maintenance of muscles, making peanuts a suitable source of plant-based protein.
9. Supports skin health: The presence of antioxidants as well as vitamins such as E and C contribute to healthier skin. These nutrients help protect the skin from oxidative stress and support a youthful appearance.
10. Energy boost: Peanuts provide a quick and convenient source of energy, making them a great snack option for a pre-workout energy boost or mid-day recovery.
How to add soaked peanuts to your diet?
According to Bharadwaj, peanuts can be added to the diet in the following ways:
Soaked peanut chaat: Take the soaked peanuts in a bowl and add tomatoes, onion, corn etc. Add vegetables. With some lemon, black salt, chaat masala and your peanut chaat will be ready to enjoy.
Poha or Upma: Soaked peanuts can turn any carbohydrate-rich breakfast into a balanced meal option. Adding it to your poha, upma, dalia etc. will increase both protein and taste.
Dal and vegetables: You can also add soaked peanuts 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 eating a handful as a snack, adding them to salads, or using peanut butter in a variety of recipes. But because peanuts are energy-dense, it’s crucial to pay attention to portion sizes, and moderation is key to reaping the health benefits. Dietary choices Always consult a healthcare professional or a nutritionist for personalized advice,” concludes Lalwani.