Peanuts, regardless of their shape, offer a variety of health benefits worthy of a healthy diet. They are a great source of energy, rich in vitamins such as niacin and vitamin E, protein, fiber, and manganese. Groundnut powder can also be part of a healthy diet, as its higher energy content will make you feel full and satisfied.
How do you make groundnut powder?
This way of consuming peanuts is made by pressing the nuts to remove the natural oils. The result is a powder that contains a higher ratio of protein to fat (6 grams of protein per 1.5 g of fat), as well as fiber and other nutrients that make the fruits so nutritious. Peanut powder is a great way to infuse any food with the classic peanut butter flavor and texture, but using fewer calories.
It is important to choose defatted peanut powder without additives, such as added sugars or flavors, to ensure that we are consuming a good quality product.
Peanut powder benefits
Although they appear to have numerous benefits, such as low fat and high protein content, there are other good points to using defatted groundnut powder.
Contains fewer calories
This type of powder contains fewer calories than traditional peanut butter, as most of the high-calorie fats have been removed. Two tablespoons of natural butter provide about 190 calories, while two tablespoons of groundnut provide only 45 calories.
These powders are also a good source of fiber and protein, which studies have shown can help regulate your appetite. It can be a good option for people looking for easy ways to reduce their calorie intake or for those on calorie restricted diets. In addition, science has shown that regular peanut consumption does not contribute to weight gain , despite the fact that nuts are a rich source of calories and fat.
The unsaturated fats found in peanuts can also help the body burn more calories at rest, but this effect has not been replicated in all studies.
Has less fat than nut cream
Traditional peanut butter is a rich source of fat, containing 16 grams per two tablespoons, while peanut powders contain only 1.5 grams of fat in the same serving. However, the fats found in peanuts are predominantly unsaturated and are generally considered beneficial for health.
Science shows that oleic acid, the main type of fat found in peanuts, can help lower blood pressure, inflammation, and reduce the risk of heart disease. Consuming groundnut powder instead of nut butter can be a missed opportunity to add more monounsaturated fats to your diet.
Uses in the kitchen
Luckily, that type of product is quite versatile. Offers a quick and easy way to add peanut flavor to dishes. It can be used directly in powder form or rehydrated with water to make a paste. Because the powder contains little fat, it mixes more easily with liquids than traditional nut butter. It can also be used as a dry seasoning, unlike regular peanut butter.
To use it in the kitchen and in recipes, we recommend:
- With curry as it is a thickening agent.
- Spicy vegetable sauces, as well as in fish or chicken recipes.
- Cook all the vegetables.
- Preparation of shakes, as it is a great source of protein.
- Make peanut paste by adding a little water and mixing gently.
- Peanut butter with the dried fruit powder.
- Add flavor to chocolate for chocolate peanut butter.
- Spread on a sandwich instead of the regular butter.
When rehydrated into a paste, it can be enjoyed as a sauce or used as a filling for homemade sweets. However, the paste lacks the creamy texture and rich mouthfeel of peanut butter and can sometimes feel grainy or slightly bitter.
Possible drawbacks of groundnut powder
This product can be part of the diet of adults, children and babies. That is why it is necessary to take into account the possible risks of its consumption.
Contains fewer fat-soluble vitamins
Since most of the fat has been removed, there is a concern that fat-soluble vitamins will also be lost. Peanut butter is not a significant source of fat-soluble vitamins A, D, or K, but it is a good source of vitamin E. Two tablespoons provide 14% of the recommended daily allowance.
Vitamin E is a fat soluble vitamin that works as an antioxidant in the body. Antioxidants help fight the damaging effects of free radicals to reduce inflammation and cell damage. Although the Nutrition Facts label for does not contain information on vitamin E content, testing a similar product can provide a comparison.
However, defatted groundnut powder, which is made by crushing defatted peanuts, contains zero grams of fat and does not contain vitamin E. Since most of the fats have been removed, it is likely not a good source of vitamin E.
Groundnut powder may contain sugar and salt
Although much of the fat has been removed, it lacks the creamy mouthfeel and rich flavor of traditional peanut butter. To help improve the flavor of the product, small amounts of sugar and salt are added. However, since ground peanut only contains one gram of total sugar per serving, it is unlikely to be a significant source of added sugar unless you eat it in very large amounts.
It also contains added salt, although less than the amount found in most types of traditional salty nut cream: 94 mg vs. 147 mg per serving.
Although both the original flavor and any other version with chocolate contain small amounts of added sugar and salt, other brands may offer versions without sugar and without salt.
Can lead to suffocation
Peanut powders are not recommended for people who are at high risk of choking, such as the elderly or children under the age of four. This is because its sticky texture can easily block the windpipe and become a choking hazard. If this type of population group wants to consume it safely, it is recommended to dilute it with water, spread lightly or mix it with food.
Groundnut powder offers an alternative way to add nut flavor to foods without increasing the risk of choking. It can be lightly sprinkled on snacks, mixed with creamy foods like yogurt, or mixed with water to make a light peanut butter sauce. However, it should not be served as a rehydrated paste, as it can still pose a choking hazard in this form.
