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When discussing the cardiovascular effects of peanuts, we often hear conflicting opinions. Some people say that peanuts are a treasure that can protect our hearts, and some people warn that eating too much is a curse. So, what is the truth?
Potential benefits of peanuts for cardiovascular health
Peanuts, a seemingly inconspicuous little food, are actually rich in monounsaturated and polyunsaturated fatty acids, which are what we usually call "good fats".
Studies have shown that these fatty acids can help lower blood levels of LDL (often referred to as "bad cholesterol"), which is one of the leading causes of heart disease.
Peanuts are also rich in vitamin E, a powerful antioxidant that is effective in preventing the development of arteriosclerosis. Arteriosclerosis is another major cause of cardiovascular disease, which stiffens the walls of blood vessels and obstructs blood flow.
The potential risk of peanuts to specific populations
However, not everyone is suitable for eating peanuts in large quantities. Peanuts are good, but they are also a high-calorie, high-fat food.
For those who need to control their weight, eating peanuts without moderation may lead to excessive calorie intake, which in turn increases the burden on the heart and aggravates or induces cardiovascular disease.
Peanuts have a high phosphorus content, and for patients with renal insufficiency, excessive phosphorus intake can increase the burden on the kidneys and may lead to worsening of the condition.
There are five categories of people who are not recommended to eat peanuts
In particular, the following five groups of people should be more cautious about peanut intake. People with peanut allergy naturally need to completely avoid eating peanuts and their products, which may cause severe allergic reactions and even life-threatening.
Patients with renal insufficiency cannot effectively filter and eliminate excess phosphorus from the body, and excessive consumption of peanuts may aggravate the disease. For those with obesity who are struggling to manage their weight, high-fat peanuts are not ideal.
Patients with inflammatory bowel disease may have intestinal inflammation exacerbated by the crude fiber in peanuts, diabetics need to control blood sugar tightly, and high-fat foods may affect blood sugar control.
How to safely incorporate peanuts into your diet
While enjoying the health benefits of peanuts, how to avoid potential risks has become a topic worth exploring. Eating in moderation is key.
It is generally recommended that adults consume no more than 28 grams of peanuts per day, which is about a small handful. This amount can help us get the necessary nutrients from peanuts while avoiding excessive calorie and fat intake.
It is also very important to choose unsalted peanuts, as many peanut products on the market have a lot of added salt, which is not good for people who need to control their blood pressure.
Excessive sodium intake is directly associated with hypertension, which in turn is an important risk factor for cardiovascular disease.
It's also wise to avoid over-processed peanut products, which often have added extra sugars and unhealthy fats, additives that can invisibly increase the risk of cardiovascular disease.
Choosing raw, unprocessed peanuts minimizes these risks.
Peanuts' dual role
Peanuts, while providing health benefits, also pose certain risks. Understanding this is especially important for those who wish to improve or maintain their health through their diet.
The healthy fats, proteins, and various vitamins in peanuts can help us beat some diseases, such as cardiovascular disease, but they can also become taboo in some people because of their high calorie and certain ingredients.
When deciding to increase the proportion of peanuts in your daily diet, it is crucial to know your health. For example, those with a history of peanut allergy, or those with renal insufficiency, should avoid peanuts.
For most people, a reasonable intake and choice of unprocessed peanut products will be a safe way to enjoy the benefits of peanuts.
As with any healthy diet recommendation, individualization is key. Before changing your eating habits, it is best to consult a doctor or dietitian who can provide specific advice for the individual's health condition.
Peanuts can be incorporated into our diet as a healthy food, rather than becoming a burden on health.
Peanuts, this little nut, play a role that cannot be ignored on our dinner table. It is both a delicious ingredient and a food that coexists with health and potential risks.
Proper understanding and use will enable us to maximize its value and enjoy a healthy life.
Do you have any experiences and opinions to share?