A Comprehensive Guide to Shell Peanuts: Nutrition, Health Benefits, and Culinary Uses

Peanuts, also known as groundnuts, are a type of legume that is native to South America. They are a popular snack food around the world and are often used in a variety of dishes. Shell peanuts are peanuts that are still in their shells. They are a good source of protein, fiber, and healthy fats.

Nutritional Value of Shell Peanuts

One ounce (28 grams) of raw shell peanuts contains:

• Calories: 161
• Protein: 7 grams
• Carbohydrates: 6 grams
• Fiber: 3 grams
• Fat: 14 grams
• Saturated fat: 2 grams
• Monounsaturated fat: 7 grams
• Polyunsaturated fat: 5 grams

Shell peanuts are also a good source of vitamins and minerals, including:

• Vitamin E: 10% of the Daily Value (DV)
• Niacin: 10% of the DV
• Folate: 10% of the DV
• Copper: 10% of the DV
• Manganese: 10% of the DV
• Phosphorus: 10% of the DV
• Magnesium: 10% of the DV
• Zinc: 8% of the DV
• Iron: 6% of the DV

Health Benefits of Shell Peanuts

Shell peanuts have been linked to a number of health benefits, including:

Heart Health

Shell peanuts are a good source of monounsaturated and polyunsaturated fats, which are both beneficial for heart health. These fats help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

Blood Sugar Control

Shell peanuts are a low-glycemic index food, which means that they do not cause a rapid spike in blood sugar levels. This makes them a good choice for people with diabetes or prediabetes.

Weight Management

Shell peanuts are a relatively high-calorie food, but they are also very filling. This is due to their high protein and fiber content.

Cancer Prevention

Some studies have shown that shell peanuts may help to protect against certain types of cancer, such as lung cancer and colorectal cancer. This is likely due to their high antioxidant content.

Culinary Uses of Shell Peanuts

Shell peanuts can be eaten raw, roasted, or boiled. They can also be used in a variety of dishes, such as:

• Peanut butter
• Peanut soup
• Peanut brittle
• Peanut candy
• Peanut ice cream
• Peanut salad
• Peanut hummus
• Peanut stir-fry

Strategies for Eating More Shell Peanuts

If you want to eat more shell peanuts, here are a few tips:

• Add them to salads and smoothies.
• Use them as a topping for yogurt, oatmeal, or fruit.
• Make your own peanut butter.
• Roast them in the oven for a healthy snack.
• Add them to soups and stews.

Tips and Tricks for Buying and Storing Shell Peanuts

When buying shell peanuts, look for ones that are dry and free of mold. Avoid peanuts that have been cracked or split, as these may be stale.

Store shell peanuts in a cool, dry place. They will keep for up to 6 months.

Frequently Asked Questions (FAQs)

Q: How many shell peanuts are in a cup?
A: There are about 120 shell peanuts in a cup.

Q: How many calories are in a handful of shell peanuts?
A: There are about 100 calories in a handful of shell peanuts.

Q: Are shell peanuts good for weight loss?
A: Shell peanuts are a relatively high-calorie food, but they are also very filling. This is due to their high protein and fiber content.

Q: Can shell peanuts help to lower cholesterol levels?
A: Shell peanuts are a good source of monounsaturated and polyunsaturated fats, which are both beneficial for heart health. These fats help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

Q: Are shell peanuts a good source of protein?
A: Shell peanuts are a good source of protein, containing 7 grams of protein per ounce.

Q: How can I make my own peanut butter?
A: To make your own peanut butter, simply roast shell peanuts in the oven until they are browned. Then, remove the shells and blend the peanuts in a food processor until they are smooth.

Call to Action

If you are looking for a healthy and delicious snack, try shell peanuts. They are a good source of protein, fiber, and healthy fats. They can also be used in a variety of dishes.

Tables

Table 1: Nutritional Value of Shell Peanuts

Table 2: Health Benefits of Shell Peanuts

Table 3: Tips and Tricks for Buying and Storing Shell Peanuts