For nuts like peanuts and melon seeds, eating a small amount is beneficial, while eating too much is harmful. Generally, it is advisable to consume 15-20 grams of shelled nuts per day. Regardless of the amount consumed, their calories must be strictly calculated into the total daily food intake.
Peanuts and melon seeds are delicious and low in sugar, so many people with diabetes believe that eating them is harmless and often use them as snacks to satisfy hunger. Although peanuts and melon seeds are low in sugar, they contain a significant amount of fat and are high-calorie foods. If eaten casually without reducing the corresponding amount of staple food according to the food exchange method, or if consumed in excess, they can lead to increased blood sugar and blood lipids.
Every 100 grams of peanuts (without skin) contain 589 kcal, and every 100 grams of melon seeds (without skin) (including sunflower seeds and watermelon seeds) contain more than 570 kcal, both higher in calories than the same weight of rice, pork, lamb, or chicken. Unrestricted consumption of peanuts and melon seeds increases calorie and fat intake, leading to weight gain, elevated blood lipids, and making it difficult to control blood sugar and blood pressure.
Some people say that pumpkin seeds have a blood sugar-lowering effect, and there are also health products made from pumpkin on the market specifically for diabetic patients. In fact, the idea that pumpkin seeds lower blood sugar is incorrect. Although pumpkin seeds contain less sugar and dietary fiber, they are high in fat and protein. Every 100 grams of pumpkin seeds contain 46.7 grams of fat, and excessive consumption is also detrimental to controlling diabetes.
For nuts like peanuts and melon seeds, eating a small amount is beneficial, while eating too much is harmful. Generally, it is advisable to consume 15-20 grams of shelled nuts per day. Regardless of the amount consumed, their calories must be strictly calculated into the total daily food intake.
It is more scientific to eat peanuts boiled.
Boiled peanuts retain the plant active substances originally found in peanuts, such as plant sterols, saponins, and resveratrol, which have a significant effect in preventing malnutrition, diabetes, and cardiovascular diseases. In particular, the beta-sitosterol in peanuts can help prevent colorectal cancer, prostate cancer, breast cancer, and cardiovascular diseases. Additionally, resveratrol has strong biological activity and can not only prevent cancer but also inhibit platelet aggregation, preventing the occurrence of myocardial infarction and cerebral infarction.
However, while enjoying the delicious taste of peanuts, we must also pay attention to safety. Peanuts are the most susceptible crops to Aspergillus flavus infection. Aflatoxin, produced by this fungus, is recognized worldwide as the strongest carcinogen discovered to date.
So, how can one eat peanuts safely and healthily? First, peanuts that appear yellowish-green should be discarded. Then, soak and rinse them in running water before cooking and eating them. Aflatoxin is very heat-resistant and cannot be destroyed even at temperatures up to 200°C. However, aflatoxin is water-soluble, and most of it can be removed through rinsing and boiling. In this regard, eating boiled peanuts is relatively safer.
Four types of people should not eat peanuts.
Although peanuts are rich in nutrients, there are four types of people who should avoid them.
Patients with hyperlipidemia: Peanuts contain a large amount of fat. For patients with hyperlipidemia, consuming peanuts can increase the level of lipids in the blood, and elevated blood lipids are often a major contributing factor to diseases such as arteriosclerosis, hypertension, and coronary heart disease.
Patients who have had their gallbladder removed: The fat in peanuts requires bile for digestion. After gallbladder removal, the function of storing bile is lost. If such patients eat peanuts, they often experience indigestion due to the lack of sufficient bile to help with digestion.
People with poor digestion: Peanuts contain a large amount of fat. For people with poor digestive function, such as those with enteritis or dysentery, eating peanuts can worsen their condition.
People with bruises and swellings from injuries: Peanuts contain a clotting-promoting factor. For people with injuries and blood stasis, eating peanuts might prevent the dispersal of blood clots, worsening the swelling and pain.