Many people avoid peanuts from their diet because they are afraid that they will increase cholesterol because they are rich in oil. But the scientific reality is different:
1. Peanuts do not contain cholesterol! (Zero Cholesterol)
Only foods from animals (meat, milk, eggs) contain cholesterol. No plant-based food contains cholesterol. Therefore, peanuts are naturally zero cholesterol.
2. Reduces bad cholesterol (LDL)
Peanuts contain monounsaturated and polyunsaturated fats. These are the ‘good fats’ needed by the body. These reduce the amount of bad cholesterol (LDL) in the blood and increase the good cholesterol (HDL).
3. Phytosterols
The phytosterols found in walnuts prevent the absorption of dietary cholesterol in the intestines. This helps control overall cholesterol levels.
4. Protects heart health
The antioxidant resveratrol is found in walnuts. It prevents blockages in the blood vessels leading to the heart and improves blood flow.
5. Protein & Fiber
The protein and fiber in walnuts help to quickly suppress appetite and make you feel full for a long time. This is good for avoiding overeating and controlling weight.
3 things to keep in mind when eating walnuts:
Moderate amounts: Walnuts are high in calories. Therefore, eat only a handful (about 30 grams) of walnuts a day. Excessive consumption can cause weight gain.
Avoid fried and salted: Store-bought peanuts that are fried and salted can increase blood pressure (BP). Peanuts that are fried or boiled without oil are best for health.
Peanut butter: When buying peanut butter, make sure that it does not contain added sugar or hydrogenated oils (trans fat). Choose natural peanut butter.
