Boiled peanuts are among the most popular snacks in the United States, especially in North Carolina, South Carolina, Alabama, Mississippi, and northern Florida. Prepared by boiling raw peanuts in salty water, boiled peanuts taste great and offer several health benefits as well. Many people are still not sure if they should switch to boiled peanuts. Let's find out more about it.
Are Boiled Peanuts Good for You?
Packed with fiber and healthy fats, peanuts are good for your health. They make you feel full and keep hunger pangs at bay. Boiled peanuts are a much better alternative to dry-roasted or raw peanuts because they are lower in fat and calories and have more antioxidants that prevent oxidative damage.
While boiled peanuts are healthy, you should avoid salted peanuts because they are high in sodium. You actually get more than 200mg of sodium from a single ounce of salted peanuts. Excessive consumption of salted peanuts may contribute to high blood pressure and make you feel bloated as well. Are boiled peanuts good for you? Yes, they are, so long as you have boiled them without adding salt.
Benefits of Boiled Peanuts
You may be thinking exactly why you should include boiled peanuts in your diet. Peanuts have their health benefits. They are low in fat and provide you with several important nutrients. Here are some other reasons to start eating boiled peanuts.
1. Low-Calorie Nut
Usually categorized with nuts, the peanut is actually a legume but its different nutrient composition makes it a good addition to your diet. It contains fewer calories – you only get about 90 calories from an ounce of boiled and shelled peanuts, whereas an ounce of dry-roasted almonds provide you with 170 calories. It means you can switch to boiled calories without having to worry about giving your weight loss efforts a bad hit.
2. Improved Cardiovascular Health
Studies show that peanuts play a role in lowering your risk of coronary heart disease. In fact, research shows that people who have included peanuts in their diet are 35% less likely to develop coronary heart disease. Eating peanuts and other nuts help reduce inflammation in your body. At the same time, nuts lower bad cholesterol, keep blood vessels healthy, and reduce oxidation. All of this helps keep your heart healthy.
3. Stronger Teeth, Muscles and Nerves
Peanuts contain a variety of minerals extremely beneficial for your teeth, bones, muscles, and nerves. A half cup of boiled peanuts contains about 25% of your recommended daily intake (RDI) of phosphorus and 30% of your RDI of magnesium. Both magnesium and phosphorus are vital for stronger bones and proper nerve function. They also help improve muscle contraction and facilitate the process of converting food into energy.
4. Improved Digestion
Thanks to the presence of fiber, boiled peanuts are extremely beneficial for your digestive system. A serving of boiled peanuts provide you with more than 2.5g of fiber. Your body takes time to digest fiber, and this helps keep you full for a long time. This in turn helps you get better results from your weight loss efforts. By increasing your fiber intake, you can also treat constipation and prevent diverticulosis and other digestive issues.
5. Rich Source of Antioxidants
Are boiled peanuts good for you? The answer is yes, and an important reason is that peanuts provide you with the antioxidant vitamin E. A half cup of boiled peanuts provide you with one-fourth of your RDI of vitamin E. You also get loads of B-vitamins from boiled peanuts, which contribute to growth and development of your organs and muscles. Folic acid in peanuts prevents birth defects whereas other B-vitamins promote the production of red blood cells. You also get plenty of niacin, vitamin B6, thiamine, and folate from boiled peanuts.
6. Quick Energy Boost
A half cup of boiled peanuts provides you with a good amount of calories along with 12g of protein and 2g of natural sugar. It means that you can eat boiled peanuts and get enough energy to handle everything until your next meal. Boiled peanuts feed your muscles and brain and keep hunger pangs at bay. Not only do you feel energized, you also feel full and satisfied, thanks to the amount of fiber present in peanuts.
7. Lowered Cancer Risk
You can lower your risk of cancer by including boiled peanuts in your diet. The reason is that peanuts are a great source of flavonoids and polyphenols, the most important antioxidants that eliminate free radicals from your body and lower your risk of cancer and other chronic illnesses, such as diabetes and heart disease.
How to Boil Peanuts
You already know the answer to, "Are boiled peanuts good for you?" but you may be wondering how you can boil peanuts properly. Here is what you need to know in this regard:
- Take some raw peanuts and rinse them several times to get rid of debris.
- Get a slow cooker or stove pot and fill it up with the rinsed raw peanuts.
- Add some water to the pot, only leaving about 1-inch room at the top.
- Add 8 tbsp., half cup, of salt per gallon of water, and bring the water, salt, and peanuts to a boil – and that is it!
You usually need to cook raw peanuts longer than green peanuts. You may have to boil dried peanuts up to 24 hours to ensure they are soft enough. Keep in mind that you can shorten the boiling time by opting for a pressure cooker instead of a stove pot.