L’arachide est très populaire en Amérique du Nord, qu’elle soit nature, rôtie ou en tartinade. On croit souvent que l’arachide est une noix, mais en réalité il s’agit d’une légumineuse au même titre que les haricots. L’arachide est d’ailleurs une excellente source de protéines végétales, bien que ces dernières soient moins complètes que les protéines animales.
Principes actifs et propriétés
Maladie cardiovasculaire. Des études épidémiologiques associent une consommation régulière d’arachides à une diminution du cholestérol sanguin et du risque de maladie cardiovasculaire. Une étude clinique de 30 semaines sur l’effet d’une consommation régulière d’arachides a démontré une amélioration de plusieurs paramètres sanguins favorables à la santé cardiovasculaire, tels que les concentrations sanguines de magnésium, de folate, de vitamine E, de cuivre et d’arginine (un acide aminé). Par ailleurs, les matières grasses de l’arachide sont principalement de «bons gras» pour la santé cardiovasculaire (monoinsaturés et polyinsaturés). De plus, l’arachide contient des phytostérols, des composés ayant une structure similaire à celle du cholestérol des produits d’origine animale, mais qui se sont révélés bénéfiques sur le plan de la santé cardiovasculaire. Le beurre d’arachide contient environ 50 mg de phytostérols par portion de 32 g (2 c. à table), et l’arachide rôtie à sec peut en contenir environ 42 mg par portion de 37 g (60 ml). Une méta-analyse de 41 essais cliniques a révélé que la prise de 2 g par jour de phytostérols réduisait de 10% le taux de cholestérol LDL («mauvais» cholestérol) : cette réduction pouvait atteindre 20% dans le cadre d’une diète faible en gras saturés et en cholestérol. Cette quantité de 2 g par jour est pratiquement impossible à atteindre seulement par l’alimentation. C’est pour cette raison que sont apparus sur le marché des produits enrichis en phytostérols comme la margarine par exemple. Même s’ils sont présents en très faibles quantités, les phytostérols présents naturellement dans les aliments demeurent intéressants pour la santé cardiovasculaire.
Enfin, le resvératrol est un autre composé de l’arachide qui s’est révélé bénéfique dans la prévention des maladies cardiovasculaires. Lorsque l’arachide entre en contact avec certains micro-organismes, la production de resvératrol devient très élevée, mais une étude en a néanmoins détecté jusqu’à 1,79 μg / g dans diverses arachides américaines n’ayant eu aucun contact avec des micro-organismes. Cette quantité se compare à celle de certains raisins, mais demeure plus faible que celle du vin, une source très élevée de resvératrol. Le resvératrol de l’arachide n’a toutefois pas encore été très étudié chez l’humain.
Cancer. Une étude prospective, bien que comportant quelques limites, a associé la consommation de deux portions ou plus d’arachides par semaine à un risque moins élevé de cancer colorectal chez la femme. L’arachide contient par ailleurs certains composés qui seraient potentiellement bénéfiques dans la prévention du cancer. On compte notamment les phytostérols : des études in vitro et chez l’animal leur ont attribué la capacité de diminuer la croissance de cellules cancéreuses du sein, du côlon et de la prostate. Chez l’humain, les phytostérols sont associés à une diminution du risque de cancer du poumon. Tel que mentionné précédemment, l’arachide contient aussi du resvératrol, un antioxydant qui aurait la capacité de se transformer en un composé anticancer appelé piceatannol. Cette transformation se ferait par un enzyme contenu justement dans les tumeurs cancéreuses. D’autres études sont toutefois nécessaires afin d’analyser davantage l’ensemble de ces composés de l’arachide en lien avec la prévention du cancer.
Diabète de type 2. Une vaste étude épidémiologique a démontré que la consommation fréquente de beurre d’arachide (au moins 5 c. à table par semaine) était associée à un risque plus faible de développer un diabète de type 2 chez la femme. Plusieurs raisons sont avancées pour expliquer ces bienfaits, tels que le contenu en fibres et en magnésium, deux éléments considérés bénéfiques dans la prévention du diabète.
Calculs biliaires. Des études épidémiologiques ont associé la consommation régulière d’arachides à une diminution du risque de calculs biliaires chez l’homme et du risque d’ablation de la vésicule biliaire chez la femme. Ces effets pourraient être attribuable aux divers composés bénéfiques des lipides sanguins, tels que les «bons gras» (mono et polyinsaturés), les fibres alimentaires, les phytostérols ou encore le magnésium.
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