Soaked groundnuts: Wonderful health benefits and delicious ways to add them to your diet

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The versatile groundnuts or peanuts can be a wonderful addition to your diet in winter season. While roasted groundnuts are a more popular snacking choice for people on the go, soaking them overnight can multiply benefits by improving their absorption and getting rid of certain anti-nutrients. High in fibre content and an amazing source of protein, good fat and antioxidants, soaked peanut is a breakfast option that will help you stay full and nourished for long, curbing hunger pangs and aiding in weight loss. Many people prepare soaked peanut chaat or add them to their dalia, upma or poha. Soaked peanut can be eaten at any point of the day, even in dinner, considering the process of overnight soaking improves their digestibility. They can be added to stir fries, curries and salads too.

Groundnuts have an impressive nutritional profile that not only helps to add the essential nutrients to the body but also aid in improving heart health. Groundnuts have monosaturated and polyunsaturated fats that can cut cholesterol. Being a low GI food, peanuts can be an ideal breakfast choice for people with diabetes as they help control blood sugar levels.


Groundnuts, also known as peanuts, are a versatile legume that offer a multitude of health benefits. Here are some compelling reasons to include groundnuts in your diet, as suggested by Nutritionist Sakshi Lalwani.

1. Rich in nutrients: Groundnuts are packed with essential nutrients such as protein, fibre, vitamins, and minerals. They provide a concentrated source of energy, making them a valuable addition to a balanced diet.

2. Heart health: Consuming groundnuts has been linked to improved heart health. They contain monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels, lowering the risk of cardiovascular diseases.

3. Weight management: Despite being calorically dense, groundnuts can contribute to weight management due to their satiating properties. The combination of protein and healthy fats helps keep you feeling full, reducing overall calorie intake.

4. Antioxidant properties: Groundnuts are a good source of antioxidants, including resveratrol. Antioxidants help neutralize free radicals in the body, protecting cells from damage and reducing the risk of chronic diseases.

5. Blood sugar regulation: The low glycemic index of groundnuts means they have a minimal impact on blood sugar levels. This makes them a suitable snack for individuals with diabetes or those looking to manage their blood sugar.

6. Brain health: The presence of nutrients like niacin and folate in groundnuts is beneficial for brain health. Niacin, in particular, supports cognitive function and helps in the production of neurotransmitters.

7. Aids digestion: Groundnuts are a good source of dietary fibre, promoting a healthy digestive system. Adequate fibre intake can prevent constipation and contribute to overall gut health.

8. Muscle building and repair: With a high protein content, groundnuts are a valuable addition to a diet aimed at muscle building and repair. Protein is essential for the growth and maintenance of muscles, making groundnuts a suitable plant-based protein source.

9. Supports skin health: The presence of vitamins like E and C, along with antioxidants, contributes to healthier skin. These nutrients help protect the skin from oxidative stress and promote a youthful appearance.

10. Energy boost: Groundnuts provide a quick and convenient source of energy, making them an excellent snack option for a pre-workout boost or a mid-day pick-me-up.


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