Groundnut soup: May improve sexual function, and sperm quality …Diabetics superfood (1)
It may sound funny but studies support that eating peanuts may help you treat your erectile dysfunction. This is the reason. Peanuts are rich in arginine, which is an essential amino acid(Aninbon et al. 2017). In this article, I examine the science behind groundnut soup consumption based on the main ingredient peanut.
Supporting literature
Nutrition facts
Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:
• Calories: 567
• Water: 7%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
• aturated: 6.28 grams
• Monounsaturated: 24.43 grams
• Polyunsaturated: 15.56 grams
• Omega-3: 0 grams
• Omega-6: 15.56 grams
• Trans: 0 grams
FAT
Peanuts are high in fat.
Four studies( Andersen et al. 1998; Rodrigues et al. 2011; Jonnala et al. 2006; B. McKevith, 2005) found that peanut has a fat content of 44–56%. However, the fat content consists mostly of mono- and polyunsaturated fat, the majority is made up of oleic and linoleic acids.
PROTEIN IN PEANUTS
They are also a good source of protein and contain about 22–30% of their total calories, which put them in a category of a good source of plant-based protein (Andersen et al. 1998; Jonnala et al. 2006; B. McKevith, 2005). Arachin and conarachin are the major proteins in peanuts and could be allergic to some people, causing life-threatening reactions(Latif et al. 2013).
CARBS
Peanuts are low in carbs.
B. McKevith(2005) carb ranges from 13–16% of the total weight. The University of Sydney reports due that due to the low carbs and high protein, fat, and fiber, peanuts have a very low glycemic index (GI), which shows how quickly carbs enter your bloodstream after a meal. One study conducted in Ghana by Yeboah et al. (2019) found that the GI index of groundnut soup with beef is 4 and with anchovies is 0.9. This is very very low on the GI scale. Thus groundnut soup is good for diabetics.
VITAMINS AND MINERALS
The US Department of Agriculture reports that Peanuts contain so many good sources of vitamins and minerals, such as:
• Biotin- Two studies(Staggs et al. 2004; Pacheco-Alvarez et al. 2002) agreed that peanuts are loaded with biotin, significant for pregnancy.
• Copper- Nath R(1997) is also found in peanuts which is good for heart health.
Peanuts also contain so many nutrients vital for our health. For instance, Niacin or vitamin B3, for heart disease reduction (Lavigne and Karas, 2013); Folate or vitamin B9 or folic acid, during pregnancy (Fekete et al. 2012); magnesium for heart (Guasch-Ferré et al. 2014) and many more.
OTHER PLANT COMPOUNDS
Peanuts are also loaded with antioxidants. Most of these antioxidants are found in peanut skin, (Talcott et al. 2005; Lou et al. 2004).
This notwithstanding, peanut kernels also contain the following antioxidants:
• p-Coumaric acid- is one of the major polyphenols in peanuts (Sebei et al. 2013; Talcott et al. 2005).
• Resveratrol- reduces the risk of cancer and heart disease(Sales et al. 2014) and many others such as isoflavones, Phytosterols, and Phytic acid.
TREAT ERECTILE DYSFUNCTION
It may sound funny but studies support that eating peanuts may help you treat your erectile dysfunction. This is the reason. Peanuts are rich in arginine, which is an essential amino acid(Aninbon et al. 2017). Though more studies are needed. In a recent meta-analysis, Rhim et al.(2019) found that arginine has been studied extensively as a possible treatment for erectile dysfunction . one clinical trial(Stanislavov and Nikolova, 2003) oral administration of this amino acid in combination with a herbal supplement (called pycnogenol) can treat erectile dysfunction.
More studies supported peanuts on male sexual functions. For instance, (Arya et al. 2016; Ghimire et al. 2017) found that nitric oxide converted is a compound that helps dilate the blood vessels to improve blood flow and circulation.
Two more studies (Davies KP, 2016; Rhim et al. 2019) found that arginine supplements may help treat mild to moderate erectile dysfunction.
Test-tube and animal studies(Chen et al. 2017; Jia et al. 2020; Yang et al. 2019; Abbaspour et al. 2019) have found that arginine could improve semen quality, enhance libido, and increase testosterone levels. A previous study(Arya et al. 2016) reported that resveratrol in peanuts, an antioxidant supports sexual health in men.
Finally, other animal and human studies(Bahmanzadeh et al. 2019; Illiano et al. 2020; Sener et al. 2018; Bai and An R, 2015) found that resveratrol could improve sperm quality and erectile function.
Hence, eating groundnut could be helping you deal with your erectile and sexual functions. So men it appears peanut soup is our friend to explore to keep our sex life in good health.
MAY BOOST ENERGY
One study by Bonku and Yu, (2020) notes that Peanuts are a rich source of protein and fiber that assists in the conversion of carbohydrates into energy. An old study by (Jett C. 1953) established that the protein in peanuts is around 25% of the total calories. These combinations; of fiber and protein slow down the digestive process to facilitate a steady release of energy into the body. Eva De Angelis, Dietitian Nutritionist, says, “Likewise, their nutrient profile makes them superb pre-workout snacks, especially peanut butter with no added sugar, salt, or oils, which is easier to eat.”
Another study looks at the effect of peanuts on muscle(Carbone and Pasiakos, 2019) and found that it increases strength and supports muscle growth, especially when paired with resistance training.
Another randomized controlled trial(Lamb et al. 2020) report that taking a peanut powder supplement increased muscle mass and strength among older adults when combined with resistance training.
WEIGHT LOSS
One major area of research is on weight loss though you would assume that being high in fat and calories, could contribute to weight gain. But this is not the case. It rather increases weight loss(Ogden et al. 2010). Four observational studies(Moreno et al. 2013; Mattes et al. 2008; Bes-Rastrollo et al. 2009; Hu and Stampfer, 1999) found that peanut consumption may help maintain a healthy weight and reduce the risk of obesity. It is however prudent to take note that, the studies are only observational, they cannot prove causation.
To be continued
BY PROF. RAPHAEL NYARKOTEY OBU
