[This is the concluding part of the article published in March 13, 2023 issue of the paper]
THIS notwithstanding, one small clinical trial in 16 women conducted in six months found that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight (O’Byrne et al. 1997).
Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected(Alper and Mattes, 2002). Finally, Arya et al. (2016) study found that the consumption of peanuts and peanut butter can increase feelings of fullness. These could satisfy individuals better than carbohydrate-filled snacks in equal quantities.
HEART
HEALTH
Some observational studies (Hu and Stampfer, 1999; Hu et al. 1998; Li et al. 2009) found that eating peanuts, as well as other types of nuts, may protect against heart disease.
These protective effects could be due to many reasons, (Kris-Etherton et al. 2008; Ros E. 2008; Alper and Mattes, 2003).
A recent study, by Hong et al.( 2018) conducted on rats also stated that polyphenol-rich peanut skin extract may reduce the inflammation that causes heart disease. A more recent study that seems to place peanuts on the scale with red wine attests that the resveratrol in peanuts has antioxidant properties that may help combat heart disease. That is why peanuts seem to have similar cardioprotective effects as other foods containing resveratrol (Dyck et al. 2019). Finally, a study on rats conducted by Marmara University (Turkey) found that peanuts increase the levels of good cholesterol(Emekli-Alturfan and Kasikci, 2007). Though more studies are needed.
Gallstone prevention
Two observational studies(Tsai et al. 2004; Tsai et al. 2004) found that frequent peanut consumption may cut the risk of gallstones in both men and women.
BLOOD SUGAR
CONTROL
Adding peanuts or peanut butter to a meal does not spike blood sugar levels. Having them along with a meal high in GL (like a bagel or a glass of juice) may stabilize your blood sugar levels. Peanuts have a GI (glycemic index) score of 14. While the GI of peanuts is 14 (on a 100-point scale), their GL (glycemic load, which tells what a particular food will do to your sugar levels) is just 1(Arya et al. 2016).
That is why the American Diabetes Association names peanuts as a diabetes superfood. What makes it a superfood is that in a soup form even when combined with beef has a GI of 7, and anchovies have a GI of 0.7(Yeboah et al. 2019). This is why we have to eat our local foods as Africans.
The fiber in peanuts also helps lower blood sugar levels. They also contain magnesium and other healthy oils that play a role in this aspect(Arya et al. 2016).
Another randomised controlled trial conducted by Reis et al. (2013) at the Federal University Of Vicoça (Brazil) on obese women found that consuming peanuts or peanut butter right in the morning may control blood sugar levels throughout the day.
A previous study by (Jiang et al. 2002) conducted by the Harvard School of Public Health found that a higher intake of peanuts and peanut butter can help reduce the risk of type 2 diabetes in women. Finally, another randomized controlled trial by Wien et al.(2014)
Found that daily consumption of a diet enriched with peanuts over 24 weeks could improve health parameters in patients with type 2 diabetes. The rich nutritional profile of peanuts responsible for this, which includes monounsaturated fat, fiber, arginine, niacin, folate, and vitamin E. Is this not interesting for diabetics to eat groundnut soup and its related product?
May Reduce Cancer Risk
Lee et al. (2018) study found that high consumption of peanuts (including other nuts) has been associated with a reduced risk of colorectal cancer. The isoflavonesi, resveratrol, and phenolic acid found in peanuts have anti-cancer properties which may help reduce the risk of cancer.
Another study conducted in The Netherlands by Brandt et al.(2018) found that peanut consumption is linked with a reduced risk of postmenopausal breast cancer. Peanuts were also found to prevent gastric and esophageal cancers among older American adults. Hashemian et al. (2017) went further and compared those who take peanut butter and those who did not and found that those who did not consume any nuts or peanut butter were at the highest risk of developing these cancers.
Though some concerns have been raised concerning peanuts and cancer by the National Cancer Institute(2022) because Peanuts might be contaminated with aflatoxins, a family of toxins produced by certain fungi as they may increase the risk of liver cancer. However, a Sales et al.(2014) study conducted by the University of Georgia (USA) found that the resveratrol found in peanuts possesses potent antioxidant properties that help in reducing the risk of cancer.
OTHER
EMERGING
INTERESTS
First, Morris et al.(2004) study found that diets that are rich in niacin – like peanuts – may protect against Alzheimer’s disease and age-related cognitive decline. Peanuts are an excellent source of niacin and vitamin E, both of which have been shown to protect against Alzheimer’s disease. Another study by Arya et al.(2016) conducted on 4000 people aged 65 years and older found that niacin from food slows down the rate of cognitive decline.
Second, Douglas et al.(2006) report that anecdotal evidence suggests that peanuts may help treat Polycystic Ovarian Syndrome (PCOS) as they contain monounsaturated fats. Some research states that a diet high in these fats could help improve the metabolic profile of women with PCOS.
Third, as per anecdotal evidence(stylecraze.com), peanut consumption may protect your skin from sunburn and damage.
The vitamin E, magnesium, and zinc found in peanuts may fight bacteria and make your skin glow. Beta-carotenei, an antioxidant available in peanuts, may help also improve skin health.
Finally, Goluch-Koniuszy(2016) found that peanuts contain all the amino acids and lots of protein, so they may be a good supplement to a diet for hair growth
PEANUTS, CONCERNS AFLATOXIN
Wild and Gong(2009) study found aflatoxins to be a major issue that can trigger liver cancer in peanuts. The aflatoxin concern is dependent on peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics. The study however found that the aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage.
Also, another concern is the phytic acid content in peanuts. Phytic acid (phytate) is found in all edible seeds, nuts, grains, and legumes. In peanuts, it ranges from 0.2–4.5% (Schlemmer et al. 2009). Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value a little(Lopez et al. 2002). This notwithstanding, Atli Arnarson(2019) notes that this is usually not a concern in well-balanced diets and among those who eat meat regularly. He notes: “Nonetheless, it may be a problem in developing countries where the main food sources are grains or legumes.” Finally, some also experienced allergies to eating peanuts (Burks AW, 2008).
Take Home
In conclusion, it appears men in particular stand to benefit more from eating peanuts related to diet in any form such as Domoda, groundnut soup, peanut paste, and many more. Some of the benefits are: promoting muscle growth, supporting heart health, improving sperm quality, and enhancing sexual function. I know the men will start advising their wives to prepare them groundnut soup. Don’t you think Africa is blessed?
Enjoy!
NB:
Prof. Nyarkotey has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations to justify his write-ups. My articles are for educational purposes and do not serve as Medical advice for Treatment. I aim to educate the public about evidence-based scientific Naturopathic Therapies.
The writer is a Professor of Naturopathic Healthcare, a Medical Journalist, and a science writer. President, Nyarkotey College of Holistic Medicine & Technology (NUCHMT)/African Naturopathic Foundation, Ashaiman, Ghana. Currently BL Candidate at the Gambia Law School, Banjul. E. mail: professor40naturopathy@gmail.com.
BY PROF. RAPHAEL NYARKOTEY OBU
