Description of the product, useful properties, who should use it in the diet with caution. What are the best recipes for peanut flour?
Peanut flour is a product obtained by grinding peanuts. Has a pronounced nutty taste and aroma. The color is determined by the type of raw material, if fresh peanuts are used, the flour turns out to be light golden, if roasted - brown. In cooking, the product is used as an additional ingredient in the preparation of bread, pies, muffins, pancakes. It is noteworthy that baked goods prepared according to recipes with peanut flour retain their softness and crumbly structure for a long time. Also, the product is often used to thicken and add unusual flavors to sauces. It is important that it is not only tasty, but also healthy, it contains many vitamins and minerals. However, one should not forget about contraindications.
Composition and calorie content of peanut flour
Pictured peanut flour
The calorie content of peanut flour varies greatly, depending on the manufacturer, as well as on the degreasing process.
The calorie content of classic peanut flour is 590 kcal per 100 g, of which:
- Protein - 25 g;
- Fat - 47 g;
- Carbohydrates - 14.5 g.
The calorie content of skim peanut flour is 327 kcal per 100 g, of which:
- Protein - 52 g;
- Fat - 0.6 g;
- Carbohydrates - 18, 9 g.
A low-fat product, of course, is more desirable for those who follow a dietary diet. Especially noteworthy is the high protein content, which should be appreciated by athletes, as well as vegans who limit themselves to animal products, which are the main source of protein in our diet.
The composition of peanut flour also includes useful fiber, and it contains almost 16 g per 100 g. The product also contains vitamins, minerals, and fatty acids.
Vitamins per 100 g:
- Vitamin B1, thiamine - 0.7 mg;
- Vitamin B2, riboflavin - 0.48 mg;
- Vitamin B4, choline - 108.7 mg;
- Vitamin B5, pantothenic acid - 2, 744 mg;
- Vitamin B6, pyridoxine - 0.504 mcg;
- Vitamin B9, folate - 248 mcg;
- Vitamin E, alpha-tocopherol - 0.05 mg;
- Vitamin PP, NE - 27 mg.
Macronutrients per 100 g:
- Potassium - 1290 mg;
- Calcium - 140 mg;
- Magnesium - 370 mg;
- Sodium - 180 mg;
- Phosphorus - 760 mg
Microelements per 100 g:
- Iron - 2.1 mg;
- Manganese - 4, 9 mg;
- Copper - 1800 mcg;
- Selenium - 7, 1 mcg;
- Zinc -5, 1 mg.
Fatty acids per 100 g:
- Saturated - 0.063 g;
- Monounsaturated - 0.225 g;
- Polyunsaturated - 0, 143 g.
Mono- and disaccharides in peanut flour contain 8, 2 g per 100 g. All essential amino acids are presented, as well as a wide range of non-essential ones.
Benefits of peanut flour
The main wealth of ground peanuts is B vitamins, they play an important role in the functioning of our body. The B-group determines the majority of metabolic processes, is responsible for the metabolism of proteins, fats, carbohydrates and micronutrients. They are also responsible for the normal functioning of the nervous system.
In the composition of peanut flour per 100 g - 60% of the daily dose of folic acid, 55% of pantothenic acid, 47% of thiamine, about 25% of riboflavin, pyridoxine, 20% of choline. These vitamins provide a wide range of beneficial effects:
- Prevention of fetal pathologies, postnatal depression … Folic acid is primarily responsible for the creation and growth of new cells, its presence in the body is always important, but especially during pregnancy. It not only stimulates the normal development of the fetus, but also protects against premature birth and postnatal depression.
- Strengthening immunity … The main advantage of pantothenic acid is its participation in the formation of antibodies, which, in turn, helps to strengthen the immune system. Also, this vitamin normalizes the work of adrenal hormones, plays an important role in redox reactions, normal brain function.
- Improving brain function … The real "brain" vitamin is thiamine, it is often recommended to be taken with one or another disorder of the nervous system. Thiamine helps to increase brain activity, improves attention, memory, improves mood, and eliminates insomnia. It also protects cell membranes from oxidation, and the brain, as you know, is most dependent on this kind of protection.
- Improving the condition of nails, hair, skin … Riboflavin is an essential vitamin in the production of red blood cells and thyroid hormones. In turn, our appearance largely depends on how correctly these components are reproduced in the body - skin, nails, hair.
- Prevention of nervous disorders … Pyridoxine makes an important contribution to protection against various diseases of the nervous system, especially well in preventing muscle cramps, spasms, numbness of the extremities, neuritis of the extremities. In addition, it is a natural diuretic and is highly recommended when consuming a large amount of protein.
- Protecting the liver from exposure to toxins … Choline has hepatoprotective properties and not only protects the liver from toxins, but also helps to restore its damaged tissues after taking aggressive drugs, as well as large doses of alcohol. Also, choline, like pyridoxine, plays an important role in the prevention of nervous disorders, since it is responsible for building the myelin sheath of nerves. In addition, like thiamine, it is important for brain function, as it stimulates the production of the most important neurotransmitter, acetylcholine.
However, the beneficial effects of peanut flour on the body do not end with the beneficial properties of B vitamins. 100 g of the product contains 250% of the daily dose of manganese and 180% of copper, as well as 95% and 93%, respectively, of magnesium and phosphorus, 52% of potassium, 43% of zinc. Why these minerals are good:
- Manganese is responsible for the normal metabolism of fats, the building of bones and connective tissues, an increase in the general level of energy, the normal synthesis of cholesterol, nucleic acids.
- Copper participates together with iron in the synthesis of red blood cells. Also, this component, like choline, is contained in the myelin covering of nerve fibers. Copper protects the skin from aging by stimulating collagen production, protects against pigmentation.
- Magnesium - its role is difficult to overestimate, this component takes an active part in more than 300 metabolic reactions of the body, with its lack, pathologies of a very different nature develop. The role of magnesium is especially important in the metabolism of proteins, fats, carbohydrates, transmission of genes, and nerve signals.
- Phosphorus together with calcium, it helps healthy bone growth and makes them strong. In this regard, peanut flour is especially appropriate in baked goods with cottage cheese and cheese. The latter are good sources of calcium.
- Potassiumis, of course, an essential element of cardiovascular health. The mineral regulates muscle contraction, maintains normal blood pressure.
- Zinc ensures normal growth of nails and hair, reduces toxic load on the body, stimulates the immune system.
Thus, peanut flour contains many of the nutrients we need, and in significant quantities, so adding it to regular baked goods is a very good idea.
