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Why Boiled Peanuts Are More Nutritious Than Raw Ones?
This topic brings me back to the mouth-watering memories where my mother boils peanuts in the cooker and gives them to us as an evening snack.
We also buy two cones of 10 rupees each during our 8-hour long bus travels when we go to our grandparents’ home, Devakottai.
Me and my brother love to peel the shell of the peanut and taste the soft, salty nut inside. We can’t wait to savor them as we peel the shell! An addictive type of snack!
It is one of the most traditional snacks eaten in the Southern parts of India. Rather than eating raw peanuts, boiled peanuts have lots and lots of benefits!
The researchers who included a graduate student Yvonne chukwummah and Lloyd Walker PhD of Alabama A & M University bought peanuts from the grocery store.
Their list contains raw Virginia peanuts in the shell, raw peanut kernals and commercially boiled peanuts.
They boiled the raw peanuts for 4 hours while the peanuts still in their shell. They also dry roasted raw peanut kernels and also other peanut kernels in oil. The scientist made an extract from each batch of peanuts.
These antioxidants contain isoflavones which reduce the risk of Cancer, diabetes and other coronary heart disease.
Here is the nutritional value of boiled peanuts (per 100g)
| Nutrient | Amount per 100g |
|---|---|
| Calories | 318 kcal |
| Total Fat | 22 g |
| Saturated Fat | 3.1 g |
| Polyunsaturated Fat | 7 g |
| Monounsaturated Fat | 11 g |
| Cholesterol | 0 mg |
| Sodium | 751 mg |
| Potassium | 180 mg |
| Total Carbohydrate | 21 g |
| Dietary Fiber | 9 g |
| Sugar | 2.5 g |
| Protein | 14 g |
| Calcium | 5% DV |
| Iron | 5% DV |
| Vitamin B6 | 10% DV |
| Magnesium | 25% DV |
Heart-Healthy Snack
It’s a good source of nutrients and a heart-healthy monounsaturated fat snack. In fact, the process of boiling peanuts draws antioxidants from the shells, giving boiled peanuts four times the antioxidants present in raw peanuts.
Scientific evidence suggests, but does not prove, that eating 1.5 ounces of peanuts, which are cholesterol-free and low in fat, in a diet may reduce the risk of developing heart disease.
It also contains a good source of potassium, which helps to regulate heart rhythm.
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Good for Bones and Teeth
A 1/2 cup serving of boiled peanuts provides 30% of your daily magnesium and 25% of your daily phosphorus needs. Both minerals play a crucial role in maintaining strong bones and teeth.
Good For Muscles
The minerals present in peanuts regulate nerve function and muscle contraction. Phosphorus helps your food convert into energy. It is a good snack for athletes. Zinc present in peanuts promotes wound healing and has antioxidant properties.
Hair Growth
Since peanuts are a good source of proteins and amino acids, they promote hair growth.
Energy Boost and Weight Loss
Peanuts are a protein-rich, energy-dense snack. Instead of consuming proteins only with meals, they can be a better option as a snack.
They contain dietary fibers that induce feelings of fullness and reduce hunger, delaying your next meal. This promotes weight loss. Peanuts enhance palatability and nutrient intake without causing weight gain.
Increase Folate Levels for Pregnancy
A woman cannot go through pregnancy without the recommendation of iron and folic acid tablets from her obstetrician.
Peanuts contain 60% folic acid. Half a cup of peanuts contains 24 grams of protein, which is 47% of the daily protein requirement.
How To Make Boiled Peanuts
Cooking boiled peanuts is an easy feat. The hardest part is ensuring the correct salt measurement.
Boiled peanuts won’t taste as good if the salt level is too high or too low. Without salt, they will be bland and tasteless, so getting the balance right is crucial.
Ingredients:
- Raw shelled peanuts – 1 cup (Serves one person; may be insufficient if very hungry)
- Water – 2 cups (Double the quantity of peanuts)
- Salt – 1/4 teaspoon
Steps:
- Put the raw shelled peanuts in the pressure cooker and add 2 cups of water and salt.
- Close the cooker, set on high flame, and wait for a whistle.
- After one whistle, turn off the cooker and wait for it to cool down.
- Open the cooker; the peanuts should be boiled, and the water will turn a dense brown.
- If the peanuts are not cooked enough, set the heat to low flame and slow cook until the next whistle.
- Do not discard the water in which the peanuts were boiled—it will be delicious!
Your boiled peanuts are now ready. There’s nothing tastier than sucking the salty deliciousness of freshly boiled peanuts.
Cold Pressed Groundnut Oil / Peanut Oil / Mungfali Oil - 100% Natural, Unrefined & Heart-Healthy Groundnut Cooking Oil with High Smoke Point
There is no secret to making boiled peanuts. You just need to know the right kind of peanuts, add the correct measurement of salt, and store them properly.
