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Can Peanuts Help You Prevent Stroke?

  This disease has a lot to do with diet. How to reduce the risk of stroke through healthy eating? A study published in the academic journal Stroke recently showed that eating more peanuts was associated with a lower incidence of stroke, ischemic stroke and cardiovascular disease in the Japanese population.
  In fact, “peanuts are beneficial for preventing cardiovascular and cerebrovascular diseases” is not a new research result. Previous studies have found that daily intake of peanuts and various nut oil seeds, such as walnuts, hazelnuts, almonds, pistachios, etc. Beneficial in lipid health, cardiovascular disease prevention, and reduction in all-cause mortality. However, the study from Japan has raised concerns that just a few peanuts can protect against disease.
Experimental Research on Peanuts

  How is this research done? The researchers surveyed a total of 74,793 adults aged 45 to 74 and followed them for nearly 15 years. In addition to the basic information, the survey items also include lifestyle surveys (smoking status, drinking status, physical activity, mental stress, etc.) and food frequency surveys.
  According to the food frequency questionnaire, the researchers divided the frequency of eating peanuts into 9 grades. The grading criteria are: never eat peanuts; 1 to 3 times a month; 1 or 2 times a week; 2 to 4 times a week; 5 or 6 times a week; 1 time a day; 2 times a day Or 3 times; 4 to 6 times a day; more than 7 times a day. The serving size of each serving is divided into 3 grades: ≤10 grams; ≈20 grams; ≥30 grams. Daily peanut consumption = eating frequency × single serving size. Then, the association between peanut intake and the incidence of stroke, ischemic stroke, hemorrhagic stroke, ischemic heart disease, and cardiovascular disease was assessed. The researchers wanted to understand the difference in the risk of stroke, heart disease and other cardiovascular and cerebrovascular diseases between people who ate more peanuts and those who ate less peanuts.
  In the nearly 15-year follow-up survey, respondents reported a total of 3599 cases of stroke and 849 cases of ischemic heart disease. The researchers’ analysis found that people who eat more peanuts have more nutrient intake, and their total calorie intake is also more adequate. They are younger, do not like smoking, and prefer physical exercise. However, the health effects of peanuts can only be seen if they are compared under the same conditions. The researchers then adjusted the data with three models.
  The first model removes the effect of age. All are compared in the same age group.
  The second model removed the effects of living location, smoking and drinking status, physical activity, stress, vegetable, fruit, fish, soy and sodium intake and total energy intake. Everyone is compared under similar living conditions, diet and exercise conditions.
  The third model, building on the previous one, further removed the effects of body weight, chronic disease, and medication. All were compared at similar weights and on medication for illness.
  The results of this study found that compared with the group with the lowest peanut intake, the group with the highest peanut intake had a 16% reduction in the overall incidence of stroke, a 20% reduction in the incidence of ischemic stroke, and a 20% reduction in cardiovascular disease. Incidence was reduced by 13%. However, peanut intake was not significantly effective in reducing the risk of hemorrhagic stroke (commonly known as cerebral hemorrhage) and ischemic heart disease. The researchers divided the amount of peanuts eaten every day into four grades from low to high, with the lowest grade being 0 and the highest grade being 4.3 grams. In other words, eating just four or five peanuts a day can have beneficial effects.
  The researchers also found that no matter what model was used to adjust the data, the final conclusions did not change significantly regardless of gender, age, or age. What is this indicating? Compared with the same age, basic diseases, diet and exercise conditions, the results are the same, indicating that peanuts really play a role in preventing cardiovascular and cerebrovascular diseases, which is unlikely to be a coincidence.

Nutritional value of peanuts

  Peanuts are the seeds of groundnuts of the leguminous plant. They belong to oilseeds, referred to as oilseeds, but they are often eaten as nuts because of their hard shells and sweet taste. Peanuts are a “crossover” food that combines the various benefits of legumes and nuts.
  Compared with beans, peanuts are up to 40% fat, higher in calories than regular beans, and much lower in starch. Compared with nuts, the content of vitamin E and magnesium in peanuts is not inferior, and the protein content is higher, and the content of B vitamins such as vitamin B1 and folic acid is also higher. Nut oilseed foods can improve blood lipids and reduce the risk of cardiovascular disease. Soy foods also play a role in controlling blood lipids, lowering blood pressure, and preventing cardiovascular disease. It is not surprising that peanuts, which have both advantages, can prevent cerebrovascular disease and cardiovascular disease.
  More than a decade ago, a study in a Chinese population found that eating a small amount of peanuts could reduce the risk of diabetes in women, and eating a dozen grams a day had the effect. Replacing part of the staple food with peanuts can help reduce fasting and postprandial blood sugar levels.
  In short, in terms of nutritional value and disease prevention value, peanuts can be regarded as a healthy food with excellent cost performance.
  Speaking of which, if you’re looking for a snack, are you going to consider peanuts? However, just because a small amount is good does not mean that a large amount is also good. “How much to eat and how to eat” is the key question.
How to Eat Peanuts Healthy

  Point 1 of eating peanuts: eat it for breakfast, eat a small amount of peanuts.
  Some people love peanuts so much that they can’t stop eating them. It’s not a problem to eat half a bowl or a bowl at a time. The “Dietary Guidelines for Chinese Residents” recommends eating 10 to 25 grams of nut and oilseed foods, including peanuts. This is because peanuts are too high in calories and have too much fat. Although the nutritional value is good, high calories will cause obesity, and obesity will easily lead to various diseases. The health benefits brought by peanuts are compared under the conditions of the same weight. If you grow fat by 5-10 kg because of greedy flowers, I am afraid that the benefits will be offset by the disadvantages of getting fat.
  It is meaningless to talk about toxicity without dose, and it is irrational to talk about benefits without dose. Some studies have found that eating 50 grams of peanuts per day does not cause weight gain, but this is the effect obtained under the premise of reducing the number of staple foods, replacing some staple foods with peanuts, and not having too many total calories. The pooled analysis found that a high intake of peanuts was helpful in raising HDL cholesterol, but not for other indicators. Perhaps one of the reasons is too much peanut intake.
  It is recommended that you eat peanuts in a “slow stream”, a small amount a day, and integrate it into your daily life, such as making it part of your breakfast. Although eating only 10 grams of peanuts a day may be “not enjoyable”, if you can cook it in porridge or rice, mix it with cold dishes, and mix it into soy milk, it will be very pleasant to eat in small amounts. A special reminder, do not eat peanuts while swiping your phone, it is difficult to control the amount in this case.
  Point 2 of eating peanuts: Don’t fry them, stew them.
  Many people like to make peanuts into fragrant fried peanuts, or into amber peanuts, strange-flavored peanuts, etc. The nutritional value of peanuts produced in this way decreases, and the content of fat, sugar and salt increases, which will seriously affect the disease prevention effect of peanuts.
  The best way to consume peanuts is to steam or boil them. For example, the peanuts can be cooked together in rice or porridge, or cooked together in stewed dishes, or they can be cooked directly into spiced peanuts. Steaming or boiling can prevent the fat in peanuts from being oxidized by heat, and can better retain the nutritional value of peanuts.
  By the way, whatever nuts you eat, avoid overprocessing. If you must roast it, it is best to control the temperature to avoid roasting until it becomes dry, hard and browned. Dry, hard foods deprive your mouth and throat of water, and because they contain more Maillard reaction end-products, they promote an inflammatory response. Eating too many roasted peanuts can “get hot” for these reasons.
  Point 3 of eating peanuts: Prevent staleness and eat fresh
  Peanuts are rich in unsaturated fatty acids. If they are not stored properly, it is easy to cause nutrient loss due to fat oxidation. At the same time, peanuts are also the favorite food of Aspergillus flavus. Even mild mildew may produce deadly mycotoxins, which are extremely harmful.
  Don’t be cheap when buying peanuts to avoid poor quality. Purchased peanuts should be strictly moisture-proof and eaten as soon as possible. Processed foods such as peanut butter and peanut snacks are best stored in the refrigerator or in the dark and cool. Peanuts that have been cut and broken have a large contact surface with oxygen and are oxidized quickly, so it is best to eat them within a day or two.
  If the peanuts are a little “skin”, it means that there is moisture absorption. You can lightly roast them in the oven, or heat them in the microwave on medium heat to remove the moisture. It should be noted that low-moisture peanuts and nuts must not be overheated, otherwise not only will the nutrients be lost, but the high temperature will produce benzopyrene carcinogens. Do not eat peanuts once they are found to be stale.
  Finally, I would like to remind everyone that peanuts are a common food allergen, and some people are not suitable for eating peanuts. No matter how high the nutritional value of a food is and how good the disease prevention effect is, as long as there are allergies and intolerances, it should be avoided. Some people develop acute, potentially life-threatening, allergic reactions to peanuts, so peanuts and all peanut products (except protein-free peanut oil) are strictly prohibited. Some people are chronically allergic to peanuts (intolerance), and they will feel uncomfortable after eating them. At this time, they should temporarily avoid eating peanuts, and then introduce them carefully and in small amounts after half a year. If your body functions improve, you can enjoy the deliciousness and health of peanuts.

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