Amendoim é low carb?

Muita gente se pergunta, amendoim é low carb? Se você é louco por manteiga de amendoim, esse texto é para você!Então, espalhe a notícia para seus amigos e familiares e comemore com algumas das nossas receitas favoritas de manteiga de amendoim que você pode desfrutar enquanto está aderindo ao seu estilo de vida baixo em carboidratos.

Amendoim é low carb?

No primeiro estudo de seu tipo, comer nozes, incluindo amendoim, tem sido associado a menos mortes em grupos étnicos, mesmo para pessoas com condições metabólicas como obesidade mórbida ou diabetes, eram fumantes ou bebiam álcool.

Amendoim é low carb
Amendoim é low carb (Foto: Everyday Health)

“As nozes, em particular, têm fibras, o que pode ajudar a reduzir o colesterol LDL, fornecer vitamina E ampla e até mesmo ter L-arginina, que mantêm suas artérias saudáveis ​​e sem acumulação de placa”, diz John Day, MD, um cardiologista e diretor de Heart Rhythm Services no Intermountain Medical Center em Murray, Utah. “Se você pode manter suas artérias saudáveis, você terá menos probabilidades de sofrer muitas condições médicas crônicas”.

O grande estudo de dieta observacional incluiu americanos de baixa renda do povo do sudeste e chinês em Xangai. Todos os grupos – negros, brancos e asiáticos – mostraram benefícios de longevidade de comer nozes. Os participantes do estudo não precisavam comer castanhas caras para adicionar anos de vida – peanuts e manteiga de amendoim, bem como variedades mais caras de nozes.

Porque a manteiga de amendoim é rica em gordura, muitas pessoas confundi-lo com uma junk food. Mas existem vários benefícios de saúde para a manteiga de amendoim!

As nozes foram associadas à redução do risco de doença cardíaca, câncer e morte prematura.

E os estudos mostraram que comer amendoim parece ser tão benéfico para prevenir doenças cardíacas quanto comer outras nozes.

A manteiga de amendoim é rica em gorduras saudáveis ​​para o coração e é uma boa fonte de fibra e proteína.

As gorduras boas encontradas na manteiga de amendoim podem melhorar os níveis de colesterol no sangue, diminuir o risco de doença cardíaca, ajudar a reduzir a gordura da barriga e controlar os níveis de açúcar no sangue quando consumidos com moderação.

Fibras e proteínas podem ajudar a preenchê-lo e ficar completo por mais tempo. Uma porção de manteiga de amendoim contém até 8 gramas de proteína e 2 a 3 gramas de fibra e consiste em vitaminas e minerais nutritivos, como a vitamina B, niacina, ferro, potássio e vitamina E.

Tenha em mente, enquanto faz compras, que a manteiga de amendoim mais saudável é feita apenas com amendoim.

É fácil incorporar a manteiga de amendoim em praticamente qualquer refeição ou lanche ao longo do dia. Para o café da manhã, tente misturar a manteiga de amendoim em seu iogurte, smoothies ou até mesmo com massa baixa de panqueca com carboidratos para um início energético para o seu dia.

Quando incorporado em um molho ou marinada, a manteiga de amendoim faz uma adição deliciosa a uma variedade de almoços e jantares com baixo teor de carboidratos. E para um lanche crocante e satisfatório para o meio dia, tente mergulhar o aipo em manteiga de amendoim.

Amendoim é low carb?

Aqui está a nossa lista dos 7 melhores alimentos com números baixos em carboidratos, classificadas pela quantidade de carboidratos, comparativos para provar que o amendoim é low carb.

  • Nozes de canela – 100 g (3 ½ onças ou cerca de três punhados) contém 4 gramas de carboidratos líquidos.
  • Nozes do Brasil – 100 g contém 4 gramas de carboidratos líquidos.
  • Macadâmia – 100 g contém 5 gramas de carboidratos líquidos.
  • Amendoim – 100 g contém 7 gramas de carboidratos líquidos.
  • Nozes à avelã – 100 g contém 7 gramas de carboidratos líquidos.
  • Nozes – 100 g contém 7 gramas de carboidratos líquidos.
  • Amêndoas – 100 g contém 10 gramas de carboidratos líquidos.

Análise Nutricional de Amendoim

Aqui está o perfil nutricional completo de 28 gramas de amendoim:

Calorias 159 kcal
Proteína 7,2 gramas
Carboidratos 4,5 gramas (dos quais 2,4 g são fibras e 2,1 g de carboidratos líquidos)
Gordura 13,8 gramas (dos quais 1,8 g (13%) são saturados, 6,9 g (50%) são monoinsaturados, 4,355 mg (32%) são poliinsaturados ômega-6 e 800 mg (5%) são gorduras poliinsaturadas ômega-3)
Vitamina E 2,3 mg (15% da dose diária recomendada, ou RDI)
Magnésio 48 mg (12% RDI)
Cobre 0,3 mg (16% do IDR)

O amendoim também contém vários antioxidantes da família do pifenol, incluindo o ácido coumarico. Verificou-se que estes polifenóis protegem contra os radicais livres, moléculas instáveis que podem danificar as células do corpo. Isso vale tanto para o amendoim convencional quanto para o alto teor de ácido oleico, a principal gordura monoinsaturada do amendoim.

Fazendo as escolhas mais saudáveis ​​de amendoim

Comer amendoim é uma escolha pessoal que deve se basear em sua própria tolerância e saúde. Se você decidir comer amendoim, aqui estão algumas maneiras de reduzir os efeitos colaterais potencialmente negativos:

Mergulhe, ferva ou assar seus amendoins – Amendoim é low carb?

Benefícios do amendoim
Benefícios do amendoim

Embeber certas leguminosas pode ajudar a reduzir o conteúdo de ácido fítico em até 50%, embora não se saiba até que ponto isso ocorre no amendoim. A ebulição, torrefação ou outros métodos de aquecimento de amendoim podem reduzir suas concentrações de lectina. Além disso, embeber e / ou cozinhar amendoins pode torná-los mais fáceis de digerir e menos propensos a causar desconforto gastrointestinal ou outros sintomas.

Opte por orgânicos sempre que possível – Amendoim é low carb?

Amendoim é low carb
Amendoim é low carb

Como em todos os alimentos, selecione manteiga de amendoim orgânica e amendoim cultivados da maneira mais natural possível para evitar pesticidas e outros contaminantes.

Mantenha o consumo de amendoim moderado

Nos estudos citados acima, consumir entre 7 a 56 gramas de amendoim por dia levou a benefícios à saúde. Embora a tolerância ao amendoim varie de pessoa para pessoa, provavelmente não é uma boa ideia alguém comer quantidades ilimitadas deles.

Os amendoins também podem ser moídas em farinha de amendoim,. O seu sabor neutro torna um bom substituto para as farinhas com alto teor de carboidratos, e é usado em muitas receitas da culinária sergipana por exemplo e em diversas outras receitas mundo a fora com baixo teor de carboidratos para pão ou mesmo pizza.

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