Raw peanuts VS cooked peanuts, which one is more nutritious?

Peanuts are a popular nut. No matter it is a snack companion while watching TV series or a side dish with wine during festivals, peanuts always become an indispensable delicacy in our lives with its diverse flavor.

But do you know which is more nutritious, raw peanuts or cooked peanuts? Don't rush to draw conclusions, let's find out together!

Nutritional Comparison

First of all, raw peanuts and cooked peanuts actually have many similarities in nutrients. They are both rich in nutrients such as fat, minerals and vitamins , have many benefits to human health, and carbohydrates can provide lasting energy.

But just like twins have subtle differences, raw and cooked peanuts differ in the amount of certain micronutrients.

Cooked Peanuts

Common cooking methods for cooked peanuts include boiling, stir-frying, and frying.

Cooked peanuts are more easily absorbed by the human body and have the functions of supplementing nutrition and strengthening the brain. Zinc, lecithin and amino acids in cooked peanuts help enhance memory and learning ability. In addition, the unsaturated fatty acids in cooked peanuts can also reduce the risk of cardiovascular and cerebrovascular diseases.

In addition, in order to enhance the flavor of peanuts boiled in brine, salted dried peanuts, Huai salt peanuts, spiced peanuts, etc. on the market, a large amount of salt or other seasonings are inevitably added during the processing, causing the salt content of these delicious snacks to soar. Large-scale epidemiological studies have shown that long-term high-salt diet is closely related to a series of health problems such as hypertension, coronary heart disease, stroke, gastric cancer, kidney disease and osteoporosis, which cannot be ignored.

Let's look at fried peanuts . Although they are crispy and delicious, the vitamin B1 in peanuts is almost completely lost during the high-temperature cooking process, and the protein and cellulose are partially or completely carbonized, and even the nutritious peanut skin is no exception. As a result, the nutritional value and medicinal value of peanuts are greatly reduced, and while people enjoy the delicious taste, it is inevitable that the gains do not outweigh the losses.

Raw Peanuts

Uncooked raw peanuts retain their original nutrients, which are often easily lost during the cooking process, among which protein and fat , two important nutrients, are particularly prominent.

According to statistics, every 100 grams of raw peanuts contains about 27.8 grams of protein. This protein content undoubtedly plays an important role in the growth and repair of the human body.

At the same time, the fat content in raw peanuts is as high as 44%~45%, but most of it is unsaturated fatty acids, which are good for cardiovascular health. At the same time, the dietary fiber in raw peanuts can promote gastrointestinal motility and help prevent constipation.

In addition, raw peanuts are rich in mineral elements, including calcium, iron, phosphorus, etc. These elements play an important role in the normal activities and health maintenance of the human body.

Eating tips

Although raw peanuts and cooked peanuts have their own advantages, you should still pay attention to the following points when eating:

Moderate consumption: Although peanuts are rich in nutrients, they are also relatively high in calories. Excessive consumption may increase the risk of obesity and elevated blood lipids.

Pay attention to safety: Raw peanuts may contain parasite eggs, so make sure the peanuts are clean and safe before eating. At the same time, raw peanuts are hard to digest and need to be chewed slowly.

Avoid mold: Raw peanuts are more likely to be contaminated by mold during storage, such as aflatoxin, which is a carcinogen and extremely harmful to human health. Therefore, it is strictly forbidden to eat moldy peanuts.

To prevent peanuts from getting moldy, you can use the following methods

01. Keep dry: Make sure the peanuts are stored in a dry environment, away from water sources, and in a well-ventilated place to prevent moisture and mold growth.

02. Store away from light: Peanuts need to be stored away from light to prevent direct sunlight from causing deterioration. It is recommended to place them in a cupboard or airtight container to block light.

03. Low temperature refrigeration: Use low temperature environment to delay the deterioration of peanuts. Store them in a refrigerator or cold storage to effectively prevent mold.

Raw peanuts and cooked peanuts have their own flavors and nutritional benefits, but no matter which way you eat them, remember to eat them in moderation!