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As a classic and nutritious snack, boiled peanuts are enjoyed all across the globe. Boiled peanuts aren't something you'll necessarily enjoy on your first taste, according to most enthusiasts. But if you give them a go, you can get hooked. The benefits of boiled peanuts are abound, and let’s explore all of them! All the goodness of roasted peanuts, plus extra antioxidants, is in boiled peanuts. In addition to being a nutritious snack, they will help you feel full for longer, so they are a win-win.
Boiled nuts' benefits start at home!
You might have noticed a typical local practice if you've spent any amount of time in southern India, namely in states like Andhra Pradesh and Telangana. It is common for women to buy a big bag of peanuts and boil them for the night, sometimes with the shells or the plant itself in a big pot. Families get together in the morning to peel and eat them by hand. This custom emphasizes the value of boiled peanuts over the less nutritious roasted or raw variants.
Want to know more about this Southern practice? Read on to know more
So what are boiled peanuts?
Moving on from South India, boiled peanuts are a hit in the US as well! Boiled peanuts are a frequent snack along a large stretch of the coastal Southeast, which includes North Carolina, South Carolina, Georgia, northern Florida, Alabama, and Mississippi, on the Atlantic and Gulf coasts. Along local and interstate routes in this area, you can see signs offering cooked nuts. Boiling green or raw peanuts (legumes) in salt water, sometimes over an open fire, is what makes them traditional.
The small boiled legumes are ready after a few hours of cooking. Fans of cooked peanuts bite into the softened shells, releasing both the small peanut and the brine. Like roasted peanuts, spit out the shell after enjoying the peanut and brine. Although they don't keep as well, roasted peanuts and boiled peanuts both have the same nutrients and even more antioxidants. To prevent food from turning slimy and unfit for consumption, store any items you intend to eat in the fridge or freezer.
Benefits of eating boiled peanuts- nutritional content
Peanuts are best enjoyed roasted, but you can also gain their health benefits by boiling them. Peanuts are a great source of fibre, vitamins, and minerals. Folate is an essential vitamin for pregnant women, as it helps protect their unborn children from spinal cord abnormalities and other birth defects. A beneficial source of protein is peanuts. There are around 24 grams of protein in half a cup of peanuts, which is equal to 47% of the daily protein intake. Copper, potassium, magnesium, iron, zinc, and selenium are still present in large amounts in cooked peanuts. You can see that just one serving of peanuts supplies many important nutrients.
Resveratrol can be found in peanuts. In addition to being a rich source of fat, peanuts can also increase your levels of HDL cholesterol. A potential antioxidant that may lower the risk of cancer, diabetes, and cardiovascular disease is isoflavones, which are found in these foods. Peanuts retain more of their resveratrol when they are cooked in water compared to when they are roasted in the oven.
So what are the benefits of boiled peanuts?
- Keeps your heart healthy: Health professionals have found that eating cooked peanuts can help reduce levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL) due to the high concentration of monounsaturated and polyunsaturated fats in these nuts. Boiling peanuts, rather than frying them, helps keep their nutrients intact and lowers fat content, which in turn lowers the risk of heart disease and helps regulate blood pressure in South India.
- Great protein source: Peanuts, when cooked, are a cheap and natural source of protein for vegetarians. There are around 25 grams of protein in 100 grams. A great source of energy, they go well with many South Indian cuisines, including idli, upma, and poha. Boiling makes proteins easier to digest.
- Assists in controlling weight: Despite widespread assumptions to the contrary, eating peanuts will not make you gain weight. Due to their high protein and fiber content, boiled peanuts can help curb hunger pangs. Because of this, they are a popular snack among South Indians to have on hand for travel or work breaks. Boiling peanuts is a great way to get all the nutrients you need without sacrificing form.
- Improves energy levels: Peanuts, which are abundant in niacin, folate, vitamin E, and antioxidants, aid in maintaining brain cell activity and warding against conditions like lethargy and depression. They are a popular evening snack among students and professionals in South India, helping to refresh minds and maintain energy levels.
- Helps control blood sugar: The polyphenols and resveratrol in boiled peanuts help regulate blood sugar levels, which in turn helps prevent cancer and diabetes. Additionally, they reduce the likelihood of diseases like cancer by preventing the production of free radicals. The rest of India is starting to catch on to this South Indian health secret.
How to add your boiled peanuts to your diet
Boiling peanuts in salted water for around 20 minutes or in a pressure cooker yields delicious peanuts. To give it a chaat-style twist, toss in some chopped onions, green chillies, and lemon juice. Another option is to eat them with chutney or just peel them. In addition to being delicious, this healthy snack has several health benefits. In South Indian cuisines, boiled peanuts are considered a "smart snack" since they are nutritious, satisfying, and invigorating. To your snack arsenal, add boiling peanuts if you're trying to eat healthy. Invigorate your body and help defend your body from illness with the protein, fibre, and antioxidant content found in peanuts.