PEANUT
Description
Peanuts are almost ubiquitous in the U.S. culture: baseball games, circus elephants, cocktail snacks, and the ever-popular peanut butter and jelly sandwich. Yet, contrary to what their name implies, technically, peanuts are not nuts. They are, in botanical fact, legumes and are related to other foods in the legume family including peas, lentils, chickpeas and other beans.
Peanuts grow in a very fascinating manner. They actually start out as an above ground flower that, due to its heavy weight, bends towards the ground. The flower eventually burrows underground, which is where the peanut actually matures.
The veined brown shell or pod of the peanut contains two or three peanut kernels. Each oval-shaped kernel or seed is comprised of two off-white lobes that are covered by a brownish-red skin. Peanuts have a hardy, buttery and "nutty" taste.
Peanuts go by various names throughout the world with "goober" or "goober pea" being one of the most popular. Goober is derived from nguba, the name for peanut in the Bantu language spoken in parts of Africa. Peanuts are known scientifically as Arachis hypogaea.
While there are many varieties of peanuts, the ones most commonly found in the marketplace are the Virginia, Spanish and Valencia. Due to their high protein content and chemical profile, peanuts are processed into a variety of different forms, including butter, oil, flour, and flakes.
History
Peanuts originated in South America where they have existed for thousands of years. They played an important role in the diet of the Aztecs and other Native Indians in South America and Mexico.
The Spanish and Portuguese explorers who found peanuts growing in the New World brought them on their voyages to Africa. They flourished in many African countries and were incorporated into local traditional food cultures. Since they were revered as a sacred food, they were placed aboard African boats traveling to North America during the beginning of the slave trade, which is how they were first introduced into this region.
In the 19th century, peanuts experienced a great gain in popularity in the U.S. thanks to the efforts of two specific people. The first was George Washington Carver, who not only suggested that farmers plant peanuts to replace their cotton fields that were destroyed by the boll weevil following the Civil War, but also invented more than 300 uses for this legume. At the end of the 19th century, a physician practicing in St. Louis, Missouri, created a ground up paste made from peanuts and prescribed this nutritious high protein, low carbohydrate food to his patients. While he may not have actually "invented" peanut butter since peanut paste had probably used by many cultures for centuries, his new discovery quickly caught on and became, and still remains, a very popular food.
Today, the leading commercial producers of peanuts are India, China, Nigeria, Indonesia and the United States.
How to Select and Store
Shelled peanuts are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the peanuts are covered and that the store has a good product turnover so as to ensure the nuts' maximal freshness. Whether purchasing peanuts in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage. If it is possible to smell the peanuts, do so in order to ensure that they do not smell rancid or musty.
Whole peanuts still in their shell are usually available in bags or in the bulk bins. If possible, pick up a peanut and shake it, looking for two signs of quality. First, it should feel heavy for its size. Secondly, it should not rattle since a rattling sound suggests that the peanut kernels have dried out. Additionally, the shells should be free from cracks, dark spots and insect damage.
Shelled peanuts should be stored in a tightly sealed container in the refrigerator or freezer since excess exposure to heat, humidity or light will cause them to become rancid. Shelled peanuts will keep in the refrigerator for about three months and in the freezer for up to six months. They should not be chopped prior to storage, only right before eating or using in a recipe. Peanuts still in their shells can be kept in a cool, dry dark place, but keeping them in the refrigerator will extend their shelf life to about nine months.
Tips for Preparing Peanuts
Peanuts can be chopped by hand using a chef's knife and a cutting board or in a wooden bowl with a mezzaluna, the curved knife that has a handle sitting atop the blade. They may also be chopped in a food processor, yet care needs to be taken to not grind them too much since the result may be more like chunky peanut butter than chopped peanuts. The best way to chop peanuts in a food processor is to place a small amount in at a time and carefully use the pulse button until you have achieved the desired consistency. To make your own peanut butter, place the peanuts in the food processor and grind until you have achieved the desired consistency.
How to Enjoy
A Few Quick Serving Ideas
- Sprinkle peanuts onto tossed salads.
- Add peanuts to healthy sautéed chicken and vegetables.
- Make a simple southeastern Asian salad by combining sliced green cabbage, grated ginger, Serrano chilis and peanuts. Toss with olive oil and soy sauce dressing.
- Instead of a peanut butter and jelly sandwich, try peanut butter and banana, peanut butter and honey, or peanut butter and chopped apple, pear and/or raisins.
Health Benefits of Peanuts
Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
They compose sufficient levels of monounsaturated fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol” level in the blood. Research studies suggest that the Mediterranean diet which is rich in monounsaturated fatty acids help prevent coronary artery disease and stroke risk by favoring healthy serum lipid profile.
Peanut kernels are a good source of dietary protein; compose fine quality amino acids that are essential for growth and development.
Research studies have shown that peanuts contain high concentrations of polyphenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have a protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
Furthermore, studies suggest that resveratrol may reduce stroke risk through altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone responsible for blood vessel constriction that would elevate blood pressure), and by increasing production of vasodilator hormone, nitric oxide.
Recent research studies suggest that roasting/boiling enhances antioxidant bioavailability in the peanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavone antioxidants biochanin-A and genistein content, respectively. (Journal of agricultural and food chemistry).
The kernels are an excellent source of vitamin-E(α -tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of mucosa and skin by protecting from harmful oxygen free radicals.
The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contributes to health and blood flow to the brain.
The nuts are a rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Just a handful of peanuts per day provide enough recommended levels of phenolic antioxidants, minerals, vitamins, and protein.
Safety profile
Peanut allergy is a type of hypersensitivity response in some people to food substances prepared using these nuts. The resultant over-reaction of the immune system may manifest as severe physical symptoms like vomiting, stomach pain, swelling of lips and throat leading to breathing difficulty, chest congestion, and sometimes death. It is, therefore, advised to avoid any food preparations that contain peanut products in these individuals.
Peanuts are one of the crops that easily susceptible to fungal (mold) infection, especially by Aspergillus flavus which produces aflatoxin. Aflatoxin is a potent and dangerous known carcinogen that may cause liver cirrhosis and cancer. Roasting helps reduce toxin levels in these nuts and thus offers some protection against aflatoxin. (Medical disclaimer).
Adverse Effects and Individual Concerns
Aside from allergies, eating peanuts has not been linked with many adverse effects.
However, peanuts can sometimes become contaminated with aflatoxin, a toxic substance produced by molds.
Aflatoxin Poisoning
Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus), which produces a toxic substance called aflatoxin.
The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), typical signs of liver problems.
Serious aflatoxin poisoning can lead to liver failure and liver cancer
The risk of aflatoxin contamination depends on how peanuts are stored, being more common under warm and humid conditions, especially in the tropics.
Aflatoxin contamination can be effectively prevented by proper drying of peanuts after harvest and keeping temperature and humidity low during storage.
Antinutrients
Peanuts contain a number of so-called antinutrients, substances that impair the absorption of nutrients and reduce nutritional value.
Of the antinutrients in peanuts, phytic acid is particularly noteworthy.
Phytic acid (phytate) is found in all edible seeds, nuts, grains and legumes. In peanuts, it ranges from 0.2-4.5%.
Phytic acid impairs the absorption of iron and zinc from the digestive tract.
Therefore, heavy consumption of peanuts may contribute to deficiencies in these minerals over time.
Phytic acid is usually not a concern in well-balanced diets and among those who eat meat regularly. On the other hand, it may be a problem in developing countries where the main food sources are grains or legumes.
Peanut Allergy
Peanuts are one of the 8 most common food allergens.
Allergy to peanuts is estimated to affect approximately 1% of Americans.
Peanut allergies may be severe, potentially life-threatening, and peanuts are sometimes considered to be the most severe allergen.
People with peanut allergy should avoid peanuts and peanut products.
Recipe
Sources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101#descr
https://www.nutrition-and-you.com/peanuts.html
https://www.healthline.com/nutrition/foods/peanuts#section4
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