Peanuts (Arachis hypogaea) are a legume that originated in South America.

They go by a variety of names, such as groundnuts, earthnuts, and goobers.

尽管他们的名字，花生与树坚果无关。作为豆科植物，它们与豆类，扁豆和大豆有关。

In the United States, peanuts are rarely eaten raw. Instead, they are most often consumed roasted or as peanut butter.

其他花生产品包括花生油，面粉和蛋白质。这些商品用于各种食物，如甜点，蛋糕，糖果，小吃和酱汁。

Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

这篇文章告诉你你需要了解花生的一切。

以下是3.5盎司（100克）的生花生的营养事实：

  • Calories:567.
  • Water:7%
  • 蛋白质：25.8克
  • Carbs:16.1 grams
  • 糖：4.7 grams
  • 纤维：8.5 grams
  • Fat:49.2 grams
    • Saturated:6.28克
    • Monounsaturated:24.43克
    • 多不饱和：15.56 grams
    • Omega-3:0 grams
    • Omega-6:15.56 grams
    • 跨：0 grams
概括

Peanuts are packed with healthy fats and high-quality protein. They’re also fairly high in calories.

Peanuts are高脂肪.

In fact, they are classified as oilseeds. A large proportion of the world’s peanut harvest is used for makingpeanut oil（阿拉氏油）。

脂肪含量范围为44-56％，主要由单通和多不饱和脂肪组成，其中大部分是由油酸和亚油酸组成的（1,2, 3 , 4 , 5 ).

概括

Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. They are often used to make peanut oil.

Peanuts are a good source of protein.

The protein content ranges from 22–30% of its total calories, making peanuts agreat source of plant-based protein(1, 3 , 4 ).

最丰富的proteinsin peanuts, arachin and conarachin, can be severely allergenic to some people, causing life-threatening reactions ( 5 ).

概括

For a plant food, peanuts are an exceptionally good source of protein. Keep in mind that some people are allergic to peanut protein.

Peanuts arelow in carbs.

事实上，碳含量仅为总重量的13-16％（ 4 , 6 ).

Being low in carbs and high in protein, fat, and fiber, peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal (7).

This makes them suitable for people with糖尿病.

概括

Peanuts are low in carbs. This makes them a good dietary choice for people with diabetes.

Peanuts are an excellent source of various vitamins and minerals, including ( 6 ):

  • Biotin.Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy ( 8 , 9 ).
  • Copper.A dietary trace mineral, copper is often low in the Western diet.不足may have adverse effects on heart health ( 10 ).
  • 烟酸。Also known as vitamin B3, niacin has various important functions in your body. It has been linked to a reduced risk of heart disease ( 11 ).
  • Folate.Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy ( 12 ).
  • Manganese.一种微量元素，锰在饮用水和大多数食物中发现。
  • Vitamin E.这种抗氧化剂，这种维生素通常在脂肪食品中常见。
  • Thiamine.One of the B vitamins, thiamine is also known as vitamin B1. It helps your body’s cells convert carbs into energy and is essential for the function of your heart, muscles, and nervous system.
  • 磷。Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.
  • 镁。一项基本膳食矿物质，具有各种重要功能，充足magnesiumintake is believed to protect against heart disease ( 13 ).
概括

花生是许多维生素a的极好来源nd minerals. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Peanuts contain various bioactive plant compounds andantioxidants.

In fact, they’re as rich in antioxidants as many fruits (14).

大多数抗氧化剂都位于花生皮肤中，只有当花生是生的（ 15 ).

也就是说，花生仁仍然包括：

  • p-Coumaric acid.This polyphenol is one of the main antioxidants in peanuts (14, 16 ).
  • 白藜芦醇。最典型地发现了一种可能降低癌症和心脏病风险的强大抗氧化剂，最典型地发现红酒( 17 ).
  • Isoflavones.A class of antioxidant polyphenols, isoflavones are associated with a variety of health effects ( 18 ).
  • Phytic acid.在植物种子中发现，包括坚果，植物酸可能损害来自花生和同时食用的其他食物的铁和锌的吸收（ 19 ).
  • Phytosterols.Peanut oil contains considerable amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract ( 16 , 20 ).
概括

Peanuts contain various plant compounds. These include antioxidants, such as coumaric acid and resveratrol, as well as antinutrients like phytic acid.

花生在重量维护方面已被广泛研究。

Despite being high in fat and calories, peanuts do not appear to contribute toweight gain( 21 ).

事实上，观察性研究表明，花生消费可能有助于保持健康的体重并降低肥胖的风险（ 22 , 23 , 24 , 25 ).

These studies are all observational, which means that they cannot prove causation.

However, one small, 6-month study in healthy women suggested that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight ( 26 ).

Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected ( 27 ).

Various factors make peanuts a weight-loss-friendly food:

  • 他们通过在更大程度上促进比其他常见零食来减少食物摄入量，例如rice cakes( 27 , 28 ).
  • Because of how filling peanuts are, people appear to compensate for increased peanut consumption by eating less of other foods ( 27 ).
  • 当整个花生没有足够好的时，它们的一部分可能通过消化系统而不会被吸收（ 27 , 29 ).
  • The high content of protein and monounsaturated fat in peanuts may increase calorie burning ( 29 , 30 ).
  • 花生是不溶性膳食的源泉fiber，这与减少重量增益的风险有关（ 31 , 32 ).
概括

Peanuts are very filling and can be considered an effective component of a weight loss diet.

除了成为减肥友好的食物外，花生与其他几个健康福利有关。

Heart health

Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that eating peanuts, as well as other types of nuts, may protect against heart disease ( 25 , 33 , 34 ).

这些益处可能是各种因素的结果（ 35 , 36 , 37 ).

Notably, peanuts contain a number ofheart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol ( 10 , 11 , 13 , 17 ).

Gallstone prevention

Gallstones affect approximately 10–25% of adults in the United States ( 38 ).

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women ( 38 , 39 ).

As most gallstones are largely composed of cholesterol, thecholesterol-loweringeffect of peanuts may be the cause ( 40 ).

需要进一步研究来确认这些发现。

概括

As a source of many heart-healthy nutrients, peanuts may help prevent heart disease. What’s more, they may cut your risk of gallstones.

Aside from allergies, eating peanuts has not been linked to many adverse effects.

Still, there are some health concerns to consider.

黄曲霉毒素中毒

Peanuts can sometimes be contaminated with a species ofmold(Aspergillus flavus) that produces aflatoxin.

The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), which are typical signs of liver problems.

Serious aflatoxin poisoning can lead to liver failure and liver cancer ( 41 ).

The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics.

Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage ( 41 ).

Antinutrients

Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value.

花生中的抗肺炎，phytic acidis particularly noteworthy.

在所有可食用的种子，螺母，谷物和豆类中发现植酸（植物）。在花生中，它范围为0.2-4.5％（ 42 ).

Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value slightly ( 19 ).

这通常不是均衡的饮食中的问题，以及定期吃肉的人。尽管如此，发展中国家可能是主要食物来源的问题谷粒or legumes.

Peanut allergy

Peanuts are one of themost common food allergens.

Allergy to peanuts is estimated to affect approximately 1% of Americans ( 43 ).

Peanut allergies are potentially life-threatening, and peanuts are sometimes considered the most severe allergen ( 44 ).

People with this allergy should avoid all peanuts and peanut products.

概括

花生有几个缺点，包括潜在的黄曲霉毒素污染，植酸含量和严重的过敏反应。

Peanuts are as popular as they are healthy.

They’re an excellent plant-based source of protein and high in various vitamins, minerals, and plant compounds.

它们可用作a的一部分减肥diet and may reduce your risk of both heart disease and gallstones.

然而，脂肪很高，这豆类is a high-calorie food and should not be eaten in excess.