Groundnuts, also known as peanuts, are legumes packed with healthy fats and high-quality protein.

They are high in fat, consisting mostly of mono and polyunsaturated fatty acids. These oils are often used to make peanut oil.

They can be consumed roasted, salted, ground or as peanut butter.

Packed with various vitamins

According to Erick Musengimana, a nutritionist at Rwanda Diabetes Association, peanuts are an excellent source of various vitamins and minerals, including biotin, copper, niacin, also known as vitamin B3 among others.

"Copper is a dietary trace mineral, and its deficiency may have adverse effects on the health of one’s heart.”

Vitamin B3, niacin has various important functions in the body. He says consumption of this vitamin has been linked to a reduced risk of heart diseases.

Because of their richest dietary sources of biotin, he says peanuts are important during pregnancy.

Musengimana also notes that folate has many essential functions and is especially important during pregnancy and that consuming those during this time will ensure proper development of the foetus.

Besides, he says the peanut is also rich in vitamin E, which is a powerful antioxidant. In most cases, he says this vitamin is often found in high amounts in fatty foods like peanuts.

One of the B vitamins, known as thiamine is also found in peanuts.

Rene Tabaro, a nutritionist at King Faisal Hospital says thiamine helps one’s body cells to convert carbs into energy and is essential for the function of the heart, muscles, and nervous system.

He says that studies have shown that peanuts have been widely related to weight maintenance.

"Despite being high in fat and calories, peanuts do not appear to contribute to weight gain.”

In fact, Tabaro says observational studies have shown that peanut consumption may help maintain a healthy weight and reduce one’s risk of obesity.

"Regular consumption helps reduce food intake by promoting fullness to a greater extent than other common snacks, such as rice cakes,” he says.

Because of how satisfying peanuts are, the nutritionist says instead of snacking on other foods that are packed with unhealthy fats and sugar, snacking on roasted peanut can be the best option.

He further notes that the high content of protein and monounsaturated fat in peanuts may increase calorie burning.

Peanuts are a source of insoluble dietary fibre, which is linked to a reduced risk of weight gain,” he says.

Keeps diseases at bay

Musengimana says that eating peanuts, as well as other types of nuts may protect against heart diseases.

He notes that frequent peanut consumption may cut the risk of gallstones in both men and women.

He explains this noting that it’s common to find a big number of people suffering from gallstones due to various reasons, but including peanuts in your diet can help prevent the diseases from occurring in the first place.

Tabaro explains that apart from its abundance in essential functional nutrients like fibres, proteins, antioxidants, polyphenols, vitamins and minerals, groundnuts also contain all amino acids including arginine, which is known for preventing disease and promoting longevity.

The arginine in peanuts he says it’s known to stimulate the immune system.

He, however, adds that peanuts also contain resveratrol, a bioflavonoid known to cut the risk of stroke, at the same time provide the display of protective effects against cardiovascular disease, diabetes, cancer, and other diseases.

Meanwhile, he says adding peanuts or peanut butter to a meal doesn’t spike blood sugar levels but instead stabilises the blood sugar levels.

"The fibre in peanuts also helps lower blood sugar levels. They also contain magnesium and other healthy oils that don’t largely affect your blood glucose levels,” he adds.

editor@newtimesrwanda.com