: Peanuts are rich in monounsaturated fatty acids, which protect our cardiovascular system when consumed in moderation. Peanuts contain up to 50% fat, which is a healthy source of vegetable fats. Peanuts are highly nutritious, so can diabetics eat peanuts?
One, peanut calories are high, not conducive to blood sugar control
Each 100 grams of peanuts contains 589 kcal, more than the same weight of rice, pork, mutton, chicken and duck meat contains more calories. 20 medium-sized peanut rice provides energy equivalent to 50 grams of rice. The most important dietary principle for diabetic patients is to control the total daily energy intake, so peanut rice is generally not recommended for diabetic patients to consume a large amount of food, eat must be "moderate". When designing diabetic diet recipes, the energy provided by peanuts should be included in the total energy of the day. Peanuts are also particularly high in fat, with nearly half of them being fat.
The average dietitian will tell you that eating 18 peanuts is equivalent to eating one tablespoon of oil (10 grams), which is an indication that peanuts are high in fat. Unrestricted consumption of peanuts will increase calorie and fat intake, resulting in weight gain and elevated blood lipids, which is not conducive to blood sugar and blood pressure control. Therefore, it is not advisable to consume more peanuts, especially not sugar peanuts.
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Two, diabetics should not eat more peanuts
Diabetics eat more peanuts is not conducive to the control of the disease. Peanuts contain more oil, 20 peanuts equivalent to 10 grams of oil, can produce 90 kcal calories, and consume 90 kcal calories need to take a walk for about an hour. Diabetic patients need to control the total daily energy intake, the daily use of frying oil can not exceed 30 grams, and generally eat more than 20 peanuts. Excessive consumption of peanuts, coupled with other oils used in dishes, the human body's consumption of oil intake will often exceed 30 grams. In addition, the fat content of peanuts is also very high, 100 grams of peanuts contain about 25 grams of fat, eat 100 grams of fried peanut rice is equal to eat into the 581 kcal energy, equivalent to eating 275 grams of steamed bread, which is obviously not conducive to the diabetic patient's control of body weight, and may aggravate their condition.
Three, a small amount of peanuts on diabetics help
Professor JeyaHcmy of Oxford Brookes University in the United Kingdom also cited a research result,*** there are 356 subjects, of which there are 203 cases of type I diabetes, 153 cases of type II diabetes, the subjects ingested a low glycemic index foods (including peanuts and their products, sugar cereal flakes, whole wheat crisps, lentils, etc.) for 10 weeks reduced their glycosylated hemoglobin (HhAIc) to 0.4% and fructosamine to 0.2 mmol/l. The reduction of glycated hemoglobin is clinically important for diabetics.
Four, eat boiled peanuts can prevent diabetes
Peanuts are best cooked in water, do not fry, to reduce the intake of fat. Boiled peanuts retained peanuts in the original plant active compounds, such as plant sterols, saponins, resveratrol, antioxidants, etc., to prevent malnutrition, prevention of diabetes, cardiovascular disease, obesity has a significant role. In particular, β-glutosterol has the effect of preventing colorectal cancer, prostate cancer, breast cancer and cardiovascular disease. In addition, the resveratrol has a strong biological activity, not only against cancer, but also inhibit platelet aggregation, prevent myocardial infarction and cerebral infarction. Peanuts set nutrition, health care and disease prevention functions in one, to balance the diet, improve the nutrition and health of Chinese residents has an important role.
Five, moldy peanuts absolutely can not eat
Moldy peanuts will produce highly carcinogenic Aspergillus flavus toxin, so can not be eaten. In warm and humid places, peanuts can easily be stored improperly and grow mold, and Aspergillus flavus toxin is a toxin produced by the mold growth process. Low-level intake of Aspergillus flavus may affect liver function, and in severe cases, it may cause mutation of liver cells, which can be considered as an initiating factor for liver cancer. Since Aspergillus flavus is a heat-stable toxin, it will not disappear even if cooked at high temperatures. The best way to prevent it is to pay more attention to it when you buy it, and if there is an oily smell, it means that it has already deteriorated and is not suitable for consumption; if you choose vacuum-packed products, you should put them in the refrigerator to save them if you don't finish eating them right away after you open them.
Looking at the above introduction, we know that diabetics can not eat too much peanuts, to control about 20 grains per day. But normal people can eat boiled peanuts to prevent diabetes, and people at high risk of diabetes may want to eat more.
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