How to eat peanuts in the healthiest way
In recent years, healthy eating has become a hot topic of national concern. As a common nut food, peanuts are very popular because of their rich nutrition and affordable price. But there are different opinions on the Internet about the healthy way to eat peanuts. This article will combine the hot discussions and authoritative data on the Internet in the past 10 days to analyze the best way to eat peanuts.
1. Comparison of nutritional value of peanuts
There are significant differences in the nutritional content of peanuts of different varieties and processing methods:
| Variety/Form | Calories (per 100g) | protein content | fat content | dietary fiber |
|---|---|---|---|---|
| raw peanuts | 567kcal | 25.8g | 49.2g | 8.5g |
| Cooked peanuts | 585kcal | 24.8g | 50.1g | 7.8g |
| peeled peanuts | 580kcal | 23.6g | 52.3g | 4.2g |
| peanut butter | 588kcal | 22.1g | 51.4g | 6.3g |
2. Health rating of eating methods
Based on the advice of nutritionists and popular online content, we evaluated common eating methods:
| How to eat | Health Index (5-star system) | advantage | Things to note |
|---|---|---|---|
| boiled peanuts | ★★★★★ | Retain complete nutrition without adding extra fat | Pay attention to salt control and avoid prolonged soaking |
| raw food | ★★★★ | Original nutrition | May contain aflatoxin, please select carefully |
| roasted peanuts | ★★★ | Strong fragrance | High temperatures may destroy some nutrients |
| fried peanuts | ★ | Crispy texture | High fat, high calorie, large nutritional loss |
3. Best eating suggestions
1.Control intake: According to the Dietary Guidelines for Chinese Residents, the recommended daily intake of nuts is 25-35g, which is approximately equivalent to a handful of shelled peanuts.
2.Preferred original products: Internet data shows that 80% of experts recommend choosing peanut products without salt and added sugar to avoid excessive sodium and refined sugar intake.
3.Golden matching plan: The "peanut + soy milk" combination mentioned in recent hot searches has received a lot of likes. This complementary way of eating plant protein can improve protein absorption.
4.Attention to special groups: People who lose weight need to control total calories; patients with gout should limit their intake; people with allergies should try it with caution.
4. Evaluation of popular eating methods
Several new ways of eating that have become popular on social platforms recently:
| Popular ways to eat | heat index | Nutritionist reviews |
|---|---|---|
| Peanut Oat Milk | ★★★★ | High-quality plant protein combination, suitable for people with lactose intolerance |
| Air Fryer Peanuts | ★★★☆ | Healthier than traditional frying, but may still produce acrylamide |
| Fried meat with peanut sprouts | ★★★ | Peanut sprouts have high nutritional value, but the germination environment needs to be safe |
5. Key points for storage and purchase
1.Purchasing criteria: Recent quality inspection reports show that high-quality peanuts should have plump particles, no mildew, and no peculiar smell. Vacuum packed products have a lower risk of oxidation.
2.Storage method: It is recommended to store it in the refrigerator to extend the shelf life by 2-3 months. An online survey found that 90% of households have problems with improper peanut storage.
3.Freshness test: The newly released peanut freshness testing method in 2023 shows that high-quality peanut kernels should be light pink and have a shiny cross-section.
Although peanuts are good, they need to be eaten scientifically to achieve maximum health benefits. I hope that through the structured data analysis in this article, it can help you obtain the best nutritional intake while enjoying delicious food. Remember, the key to a healthy diet is variety and moderation.
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