Are you standing in the snack aisle, pondering whether to pick up a bag of peanuts or a pack of makhanas? Both snacks have their loyal fans, but when it comes to health, which one should you choose? Let's check the nutritional benefits, potential downsides, and overall health impacts of these popular snacks to help you make an informed decision.
Peanuts, often categorized as nuts but technically legumes, are packed with nutrients. They are an excellent source of protein, providing about 25 grams per 100 grams, which makes them a favourite among vegetarians and those looking to increase their protein intake. Peanuts are also rich in healthy fats, primarily monounsaturated and polyunsaturated fats, which are beneficial for heart health.
In addition to fats and proteins, peanuts offer a good amount of fibre, aiding in digestion and providing a feeling of fullness that can help with weight management. They are also a significant source of essential vitamins and minerals, including Vitamin E, magnesium, and folate, which contribute to overall well-being.
Makhanas, also known as fox nuts or lotus seeds, are gaining popularity as a health snack. These seeds are low in calories compared to peanuts, with approximately 350 calories per 100 grams. This makes them an excellent choice for those looking to control their calorie intake while still enjoying a satisfying snack.
Makhanas are also rich in protein, though not as much as peanuts, with about 9 grams per 100 grams. They are an excellent source of dietary fibre, which supports digestive health and helps maintain a healthy weight. Additionally, makhanas contain several essential minerals, such as potassium, magnesium, and phosphorus, which are vital for various bodily functions.
When it comes to fats, peanuts have a higher fat content, which contributes to their higher calorie count. However, the fats in peanuts are primarily healthy fats that support heart health by reducing bad cholesterol levels and increasing good cholesterol levels. In contrast, makhanas have a lower fat content, making them a lighter option for those watching their fat intake.
The calorie difference between the two snacks is significant. Peanuts have around 567 calories per 100 grams, while makhanas have about 350 calories for the same amount. This makes makhanas a better option for those who are calorie-conscious or looking to lose weight without sacrificing taste.
Both peanuts and makhanas are rich in antioxidants, which help combat oxidative strain and inflammation in the body. Peanuts contain resveratrol, a potent antioxidant linked to various health benefits, including improved heart health and reduced risk of chronic diseases. On the other hand, makhanas contain kaempferol, a flavonoid that has anti-inflammatory and antioxidant properties.
Moreover, makhanas are known for their anti-aging properties due to their high antioxidant content. They are also beneficial for people with diabetes, as they have a low glycaemic index, helping to regulate blood sugar levels.
While both snacks offer numerous health benefits, they also have potential downsides. Peanuts can be allergenic for some people, causing severe reactions. They can also be high in sodium when salted, which can contribute to hypertension if consumed in large amounts. Additionally, peanuts are susceptible to aflatoxin contamination, a toxin produced by certain fungi that can be harmful if ingested in large quantities.
Makhanas, although generally safe, can cause digestive issues like bloating or gas if consumed in excess due to their high fibre content. It is also essential to check the ingredient list when buying packaged makhanas, as some brands may add unhealthy oils or excessive salt.
Ultimately, the choice between peanuts and makhanas depends on your dietary goals and health needs. If you're looking for a high-protein snack with heart-healthy fats, peanuts may be the better option. However, if you're watching your calorie intake and prefer a light, low-fat snack, makhanas are an excellent choice. Both snacks have their unique health benefits, so you can enjoy them in moderation as part of a balanced diet.
