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    • cal20-March-2023 adminRitika Sharma

      Is Groundnut Good For Cholesterol? Read To Know More

    • High cholesterol levels are a severe health risk that may exacerbate related issues. This is the time to stuff your face with groundnuts, too. However, many individuals with high cholesterol are unclear about the effects of groundnut for cholesterol. 

      Groundnuts are usually regarded to be advantageous to your health. However, if you have high cholesterol, you should talk to your doctor before making any changes to your diet. In many homes, groundnuts are a staple ingredient used to enhance the flavour of any meal. It is sometimes referred to as a "cheap almond" because of its low cost. Conversely, the monounsaturated fatty acids included in groundnuts aid in the reduction of bad cholesterol. An even more significant decrease in heart disease risk is achieved. Groundnuts have a bad reputation for being high in cholesterol. However, this is not the case. Groundnuts are rich in compounds that help keep the body's cholesterol levels in check. Adding groundnuts to the diet and a medical care plan provided by ToneOp can help with cholesterol.

      Table Of Contents

      1. Nutritional Values Of Groundnut

      2. What Is Cholesterol?

      3. Is Groundnut Good For Cholesterol?

      4. How To Use Groundnuts For Cholesterol Management?

      5. Health Benefits Of Groundnut

      6. Dietitian’s Recommendation

      7. The Final Say

      Nutritional Values Of Groundnut

      • Calories- 567 kcal
      • Total Carbohydrate- 16 g
      • Dietary fibre- 9 g
      • Sugar- 4 g
      • Protein- 26 g
      • Total Fat- 49 g
      • Saturated fat- 7 g
      • Polyunsaturated fat- 16 g
      • Monounsaturated fat- 24 g
      • Sodium- 18 mg
      • Potassium- 705 mg
      • Vitamin B1- 0.9mg
      • Vitamin B2- 0.2mg
      • Niacin- 17.6mg
      • Vitamin B6- 0.5mg
      • Folate- 350 mcg
      • Calcium- 134mg
      • Iron- 6.7mg
      • Magnesium- 245 mg
      • Phosphorus- 549 mg

      What Is Cholesterol?

      Liver cholesterol is a lipid. Certain foods also contain it. Therefore, cholesterol levels in the blood may be affected by one's diet and way of life. Cholesterol is transported throughout the body by a class of proteins called lipoproteins. Two distinct types exist:

      • LDL cholesterol, sometimes known as "bad" cholesterol, is found in low-density lipoproteins. The risk of peripheral artery disease, heart attack, and stroke increases because plaques accumulate on the arterial walls.
      • The term "good" cholesterol may also be used for high-density lipoprotein (HDL) cholesterol. The removal of LDL cholesterol from the bloodstream may be beneficial to heart health.
      • The blood contains a fat called triglycerides. High triglyceride levels, low high-density lipoprotein (HDL), and high bad cholesterol (LDL) levels have all been linked to increased arterial plaque (LDL).
      • The sum of blood levels of LDL and HDL cholesterol equals total cholesterol.

      Is Groundnut Good For Cholesterol?

      1. Many people assume that groundnuts are harmful to cholesterol since they are heavy in fat and calories. Peanuts help with weight loss because they keep you full for longer, reducing your propensity to overeat. A common misconception is that eating groundnuts can lead to weight gain. Thus many people avoid them. Yet the reality is precisely the opposite of that. Moderate consumption of groundnuts has been shown to aid in weight reduction. Protein, fibre, vitamin E, copper, and manganese may all be found in abundance in groundnuts. Therefore, dietitians recommend the consumption of groundnuts as a part of a weight loss plan.

      2. Those with diabetes may also benefit from eating groundnuts, and those with high cholesterol. A minimum of five times each week, people with diabetes should eat groundnuts. Daily groundnut eaters also have a reduced chance of dying from cardiovascular disease. Reduced blood pressure is another benefit of eating groundnuts.

      3. In contrast to other common nut and seed sources, groundnuts contain no trans fats but are rich in healthy monounsaturated fats. In addition to lowering levels of the heart-damaging low-density lipoprotein (LDL), monounsaturated fats are linked to reducing overall cholesterol production. Nevertheless, trans fat has been shown to have negative effects on health.

      4. Eating groundnuts is commonly suggested for persons who have high cholesterol. As well as providing protein, fibre, and healthy fats, eating a handful of peanuts every day is an excellent source of the nutrients niacin, iron, folic, retinol, potassium, thiamine, phosphorus, and magnesium.

      5. Avoid discarding the skin while snacking on groundnuts; it contains heart-healthy antioxidants and resveratrol. By neutralising free radicals and reducing the likelihood of oxidative stress, antioxidants reduce the danger of cardiovascular disease.

      6. Nevertheless, the molecule resveratrol, which is present in the red form of peanuts, has been shown to reduce high blood pressure and improve blood lipid profiles.

      How To Use Groundnuts For Cholesterol Management?

      1. While groundnuts are a common snack, they may easily be overconsumed. Keep your daily intake to no more than 30–35 grammes, or around 25–30 peanuts. Those with high cholesterol should avoid eating salted groundnuts and instead consume unsalted groundnuts that have been boiled or roasted.

      2. Whether you are trying to lower your cholesterol or not, you may benefit from eating more groundnuts.

      3. Groundnut is a great midday or late afternoon snack. You may add them to your lunchtime smoothie, dinnertime protein bars, or morning salad.

      4. A handful of groundnuts, either raw, boiling or dry-roasted, will satisfy your sweet need just as well as a scone or piece of cake.

      5. In place of mayonnaise or hot sauce on toast, try pure peanut butter.

      6. Roasted groundnut powder is a tasty addition to salads, stews, and other dishes.

      7. Cold-pressed groundnut oil is a delicious addition to salad dressings.

      8. Since groundnuts seldom cause adverse reactions, those who are sensitive to them should stay away from them. See a doctor or stay away from groundnuts if you or a family member has a history of allergies to these or other nuts. In addition, groundnuts are susceptible to contamination from other crops. Groundnuts should be eaten fresh, and any extras should be stored in an airtight container.

      7 Health Benefits Of Groundnut

      These are some of the advantages to your health that come from eating groundnuts:

      1. Cuts Down On Diabetes

      Groundnuts are a Great Snack for Diabetics since they Help Control Blood Sugar. So get your fill with a handful of roasted peanuts and stave against a sudden spike in blood sugar levels. The manganese in peanuts, at 21% per 100 grams, helps the body absorb calcium and regulates blood sugar.

      2. Prevents Cancer

      As peanuts are rich in beta-sitosterol, they are a great food option for cancer for those who want to cut the risk of getting this disease. Tumour growth is suppressed, particularly in the cases of cervical and skin cancer. Studies have found that eating nuts at a minimum of three times per week, either boiled, soaked, or fried, may reduce the risk of developing cancer by as much as 58%.

      3. Boosts Memory

      Riboflavin and vitamin B3 are abundant in groundnuts, which boosts mental energy and memory. Niacin, protein, omega-3 fatty acids, and folic acid are just a few of the critical nutrients that have been associated with enhanced cognitive performance. In addition, when you become older, munching on some fried groundnuts may help you prevent neurodegenerative diseases, including Alzheimer's, Parkinson's, and dementia.

      4. Protects Hair 

      These fantastic nuts are rich in vitamin C, which has been shown to do everything from ward off illness to stopping hair from falling out. Consuming peanuts regularly will help you keep your hair strong and avoid thinning or balding.

      5. Aids In Weight Loss

      Peanuts aid in weight loss because their combination of protein, fat, and fibre promotes healthy digestion and helps you feel full for longer. These nuts are a great source of quick energy, can rev up your metabolism and keep you from bingeing. Have a jaggery-filled groundnut chikki bar during lunch. Along with the consumption of groundnut, an active fitness plan can also be introduced for better weight management.

      6. Leads To Glowing Skin

      Regular consumption of groundnuts is associated with radiant skin. Acne and pimples may be avoided because of these beans' healthful monounsaturated fat resveratrol. In addition, preventing the signs of ageing, such as fine lines and wrinkles, is made easier by the presence of vitamins E and C.

      7. Gallstone Treatment

      It has been shown that peanut consumption reduces the risk of gallstone formation. In addition, nut eaters, particularly peanut eaters, were shown to have a significantly reduced chance of acquiring gallstones in a study undertaken by the Harvard Medical School.

      Dietitian’s Recommendation

      A diet that includes groundnuts is not going to cause dangerously high cholesterol levels. Eating a handful of groundnuts daily has been linked to improved cardiovascular health. Eating a handful of groundnuts daily will provide the health advantages we want. People use groundnuts in several forms, including raw, roasted, groundnut butter, and as an ingredient in peanut oil. The daily serving size is a small handful of peanuts or 2 teaspoons of peanut butter.

      The Final Say

      In particular, the monounsaturated fats found in groundnuts have been shown to reduce bad LDL cholesterol. In addition, phytosterols found in groundnuts contribute to lowering "bad" LDL cholesterol. The amino acid arginine found in groundnuts has the potential to improve blood vessel function and lower blood pressure.

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