Are peanuts a healthy snack option. What nutrients do peanuts contain. How can peanuts benefit your health. Discover the surprising advantages of adding peanuts to your diet.

The Nutritional Profile of Peanuts: A Comprehensive Overview

Peanuts, despite their name, are not nuts at all. They belong to the legume family, alongside beans and lentils. Originating in South America, these versatile legumes have become a staple in diets worldwide. But what makes peanuts so special from a nutritional standpoint?

A 3.5-ounce (100-gram) serving of raw peanuts provides:

• 567 calories
• 25.8 grams of protein
• 16.1 grams of carbohydrates
• 8.5 grams of fiber
• 49.2 grams of fat

This nutrient-dense profile makes peanuts an excellent source of energy and essential nutrients. But how do these components contribute to overall health?

The Power of Peanut Protein: Building Blocks for Health

Protein is crucial for numerous bodily functions, including muscle building, tissue repair, and enzyme production. How much protein do peanuts contain? With 22-30% of their total calories coming from protein, peanuts are an exceptional plant-based protein source.

The primary proteins in peanuts are arachin and conarachin. These proteins provide essential amino acids necessary for various bodily functions. However, it’s important to note that some individuals may be allergic to these proteins, potentially causing severe reactions.

Peanuts for Vegetarians and Vegans

For those following plant-based diets, peanuts can be an excellent protein source. How can vegetarians and vegans incorporate peanuts into their diets? Consider adding peanuts to salads, stir-fries, or enjoying them as a snack. Peanut butter can also be a versatile addition to smoothies or spread on whole-grain toast for a protein-packed meal.

The Fat Factor: Understanding Peanuts’ Healthy Fats

Peanuts are high in fat, with 44-56% of their content being fat. Does this mean peanuts are unhealthy? Not at all. The majority of fats in peanuts are mono- and polyunsaturated fats, which are considered heart-healthy.

The primary fatty acids in peanuts are:

• Oleic acid (a monounsaturated fat)
• Linoleic acid (a polyunsaturated fat)

These healthy fats can contribute to improved cholesterol levels and reduced risk of heart disease when consumed as part of a balanced diet. How can you incorporate these healthy fats into your diet? Consider using peanut oil for cooking or adding a handful of peanuts to your daily snack routine.

Carbohydrates and Fiber: Peanuts’ Role in Blood Sugar Management

Peanuts are relatively low in carbohydrates, containing only 13-16% of their total weight in carbs. This low carbohydrate content, combined with high protein, fat, and fiber, gives peanuts a low glycemic index (GI). Why is this important?

A low GI means that peanuts don’t cause rapid spikes in blood sugar levels, making them an excellent food choice for individuals with diabetes or those looking to manage their blood sugar levels. The fiber content in peanuts (8.5 grams per 100-gram serving) also contributes to this blood sugar-stabilizing effect.

Peanuts and Digestive Health

The fiber in peanuts doesn’t just help with blood sugar control. How else can it benefit your health? Dietary fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and supporting the growth of beneficial gut bacteria.

Vitamins and Minerals: Peanuts as a Micronutrient Powerhouse

Peanuts are rich in various essential vitamins and minerals. Which micronutrients are most abundant in peanuts?

• Biotin: Essential for metabolism and particularly important during pregnancy
• Copper: A trace mineral crucial for heart health
• Niacin (Vitamin B3): Important for various bodily functions and linked to reduced heart disease risk
• Folate (Vitamin B9): Crucial for cell growth and particularly important during pregnancy
• Manganese: A trace element found in most foods and drinking water
• Vitamin E: A powerful antioxidant
• Thiamine (Vitamin B1): Essential for energy metabolism and nervous system function
• Phosphorus: Important for bone health and tissue growth
• Magnesium: Crucial for various bodily functions and potentially protective against heart disease

This diverse array of micronutrients contributes to peanuts’ status as a nutritional powerhouse. How can you ensure you’re getting the most out of these nutrients? Opt for raw or dry-roasted peanuts when possible, as some processing methods may reduce nutrient content.

Antioxidants in Peanuts: Fighting Free Radicals

Peanuts are surprisingly rich in antioxidants, rivaling many fruits in their antioxidant content. What makes antioxidants so important? These compounds help protect your cells from damage caused by free radicals, potentially reducing the risk of various chronic diseases.

Key antioxidants found in peanuts include:

• p-Coumaric acid: One of the main antioxidants in peanuts
• Resveratrol: A powerful antioxidant also found in red wine, linked to reduced risk of cancer and heart disease
• Isoflavones: A class of antioxidant polyphenols associated with various health benefits

It’s worth noting that many of these antioxidants are concentrated in the peanut skin. How can you maximize your antioxidant intake from peanuts? Consider consuming raw peanuts with the skin intact when possible.

The Resveratrol Connection

Resveratrol, famous for its presence in red wine, is also found in peanuts. How does resveratrol contribute to health? This powerful antioxidant has been linked to various potential benefits, including:

• Reduced inflammation
• Lower risk of heart disease
• Potential anti-cancer properties
• Neuroprotective effects

While more research is needed to fully understand resveratrol’s effects, its presence adds to the impressive nutritional profile of peanuts.

Weight Management: Can Peanuts Help You Maintain a Healthy Weight?

Despite their high calorie content, peanuts may actually be beneficial for weight management. How is this possible? Several factors contribute to peanuts’ potential weight management benefits:

1. High satiety: The combination of protein, fat, and fiber in peanuts can help you feel full and satisfied, potentially reducing overall calorie intake.
2. Incomplete absorption: Studies suggest that not all of the fat in whole peanuts is fully absorbed by the body, meaning you may absorb fewer calories than the nutrition label indicates.
3. Increased metabolism: Some research suggests that regular peanut consumption may slightly increase resting energy expenditure.

While peanuts can be part of a healthy weight management plan, it’s important to consume them in moderation due to their high calorie content. How can you incorporate peanuts into a balanced diet? Consider using them as a replacement for less nutrient-dense snacks or as a protein source in meals.

Heart Health: Peanuts’ Potential Cardiovascular Benefits

The nutritional composition of peanuts may contribute to improved heart health. How do peanuts support cardiovascular wellness?

• Healthy fats: The mono- and polyunsaturated fats in peanuts can help improve cholesterol levels.
• Antioxidants: Compounds like resveratrol may help reduce inflammation and oxidative stress, both risk factors for heart disease.
• Magnesium and copper: These minerals play crucial roles in heart health.
• Arginine: This amino acid helps produce nitric oxide, which is important for blood vessel function.

Several studies have linked regular peanut consumption to a reduced risk of heart disease. While peanuts can be part of a heart-healthy diet, it’s important to consider them as part of an overall balanced eating plan.

Peanuts and Cholesterol

The healthy fats in peanuts may have a positive impact on cholesterol levels. How do peanuts affect different types of cholesterol? Research suggests that regular peanut consumption may:

• Lower LDL (bad) cholesterol
• Increase HDL (good) cholesterol
• Improve overall cholesterol ratios

These effects, combined with peanuts’ other nutritional benefits, contribute to their potential heart-protective properties.

Peanut Allergies: Understanding the Risks

While peanuts offer numerous health benefits, it’s crucial to address the issue of peanut allergies. Peanut allergies are one of the most common food allergies, affecting approximately 1% of the population. How serious can peanut allergies be?

For some individuals, peanut allergies can be life-threatening, causing severe reactions known as anaphylaxis. Symptoms of a peanut allergy may include:

• Skin reactions (hives, redness, swelling)
• Itching or tingling in or around the mouth and throat
• Digestive problems (diarrhea, stomach cramps, nausea, vomiting)
• Tightening of the throat
• Shortness of breath or wheezing
• Runny or stuffy nose

If you suspect you may have a peanut allergy, it’s crucial to consult with a healthcare professional for proper diagnosis and management. Those with confirmed peanut allergies should strictly avoid peanuts and peanut-containing products.

Cross-Contamination Concerns

For individuals with peanut allergies, cross-contamination can be a significant concern. How can those with peanut allergies protect themselves? Some strategies include:

• Reading food labels carefully
• Being cautious when eating at restaurants
• Carrying emergency medication (such as an epinephrine auto-injector) at all times
• Wearing medical alert jewelry

It’s important for friends, family members, and coworkers of those with peanut allergies to be aware of the risks and take appropriate precautions.

Incorporating Peanuts into Your Diet: Practical Tips and Ideas

Given the numerous health benefits of peanuts, you may be wondering how to incorporate them into your diet. How can you enjoy peanuts in a variety of ways?

1. Snacking: Enjoy a handful of raw or dry-roasted peanuts as a nutritious snack.
2. Peanut butter: Spread natural peanut butter on whole-grain toast or apple slices.
3. Cooking: Use crushed peanuts as a coating for chicken or fish.
4. Baking: Incorporate chopped peanuts into cookies, muffins, or granola bars.
5. Salads: Add peanuts to salads for extra crunch and protein.
6. Stir-fries: Use peanuts or peanut sauce in Asian-inspired stir-fries.
7. Smoothies: Blend peanut butter into smoothies for added nutrition and flavor.

When choosing peanut products, opt for those with minimal added sugars and oils. Natural peanut butter, for example, should contain only peanuts and perhaps a small amount of salt.

Peanut Oil: Culinary Uses and Health Considerations

Peanut oil is a popular cooking oil derived from peanuts. How does peanut oil compare to other cooking oils? Peanut oil has a high smoke point, making it suitable for high-heat cooking methods like frying. It also has a neutral flavor, allowing the taste of other ingredients to shine through.

From a health perspective, peanut oil is high in monounsaturated fats, similar to olive oil. However, it’s important to use all oils in moderation as part of a balanced diet.

In conclusion, peanuts offer a wide array of nutritional benefits, from heart-healthy fats to essential vitamins and minerals. While they should be consumed in moderation due to their high calorie content, peanuts can be a valuable addition to a balanced diet for most people. As with any dietary change, it’s always wise to consult with a healthcare professional, especially if you have specific health concerns or are at risk for peanut allergies.

Nutrition Facts and Health Benefits

Peanuts provide protein, vitamins, minerals, and antioxidants. They may have other health benefits, including promoting fullness and helping protect against heart disease.

Peanuts (Arachis hypogaea) are a legume that originated in South America.

They go by a variety of names, such as groundnuts, earthnuts, and goobers.

Despite their name, peanuts are unrelated to tree nuts. As a legume, they’re related to beans, lentils, and soy.

In the United States, peanuts are rarely eaten raw. Instead, they are most often consumed roasted or as peanut butter.

Other peanut products include peanut oil, flour, and protein. These goods are used in a variety of foods, such as desserts, cakes, confectionery, snacks, and sauces.

Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

This article tells you everything you need to know about peanuts.

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:

• Calories: 567
• Water: 7%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
  • Saturated: 6.28 grams
  • Monounsaturated: 24.43 grams
  • Polyunsaturated: 15.56 grams
  • Omega-3: 0 grams
  • Omega-6: 15.56 grams
  • Trans: 0 grams

SUMMARY

Peanuts are packed with healthy fats and high-quality protein. They’re also fairly high in calories.

Peanuts are high in fat.

In fact, they are classified as oilseeds. A large proportion of the world’s peanut harvest is used for making peanut oil (arachis oil).

The fat content ranges from 44–56% and mainly consists of mono- and polyunsaturated fat, most of which is made up of oleic and linoleic acids (1, 2, 3, 4, 5).

SUMMARY

Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. They are often used to make peanut oil.

Peanuts are a good source of protein.

The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein (1, 3, 4).

The most abundant proteins in peanuts, arachin and conarachin, can be severely allergenic to some people, causing life-threatening reactions (5).

SUMMARY

For a plant food, peanuts are an exceptionally good source of protein. Keep in mind that some people are allergic to peanut protein.

Peanuts are low in carbs.

In fact, the carb content is only about 13–16% of the total weight (4, 6).

Being low in carbs and high in protein, fat, and fiber, peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal (7).

This makes them suitable for people with diabetes.

SUMMARY

Peanuts are low in carbs. This makes them a good dietary choice for people with diabetes.

Peanuts are an excellent source of various vitamins and minerals, including (6):

• Biotin. Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy (8, 9).
• Copper. A dietary trace mineral, copper is often low in the Western diet. Deficiency may have adverse effects on heart health (10).
• Niacin. Also known as vitamin B3, niacin has various important functions in your body. It has been linked to a reduced risk of heart disease (11).
• Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy (12).
• Manganese. A trace element, manganese is found in drinking water and most foods.
• Vitamin E. A powerful antioxidant, this vitamin is often found in high amounts in fatty foods.
• Thiamine. One of the B vitamins, thiamine is also known as vitamin B1. It helps your body’s cells convert carbs into energy and is essential for the function of your heart, muscles, and nervous system.
• Phosphorus. Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.
• Magnesium. An essential dietary mineral with various important functions, sufficient magnesium intake is believed to protect against heart disease (13).

SUMMARY

Peanuts are an excellent source of many vitamins and minerals. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Peanuts contain various bioactive plant compounds and antioxidants.

In fact, they’re as rich in antioxidants as many fruits (14).

Most of the antioxidants are located in peanut skin, which is eaten only when peanuts are raw (15).

That said, peanut kernels still include:

• p-Coumaric acid. This polyphenol is one of the main antioxidants in peanuts (14, 16).
• Resveratrol. A powerful antioxidant that may reduce your risk of cancer and heart disease, resveratrol is most notably found in red wine (17).
• Isoflavones. A class of antioxidant polyphenols, isoflavones are associated with a variety of health effects (18).
• Phytic acid. Found in plant seeds, including nuts, phytic acid may impair the absorption of iron and zinc from peanuts and other foods eaten at the same time (19).
• Phytosterols. Peanut oil contains considerable amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract (16, 20).

SUMMARY

Peanuts contain various plant compounds. These include antioxidants, such as coumaric acid and resveratrol, as well as antinutrients like phytic acid.

Peanuts have been widely studied with regard to weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain (21).

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce your risk of obesity (22, 23, 24, 25).

These studies are all observational, which means that they cannot prove causation.

However, one small, 6-month study in healthy women suggested that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight (26).

Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected (27).

Various factors make peanuts a weight-loss-friendly food:

• They reduce food intake by promoting fullness to a greater extent than other common snacks, such as rice cakes (27, 28).
• Because of how filling peanuts are, people appear to compensate for increased peanut consumption by eating less of other foods (27).
• When whole peanuts are not chewed well enough, a portion of them may pass through your digestive system without being absorbed (27, 29).
• The high content of protein and monounsaturated fat in peanuts may increase calorie burning (29, 30).
• Peanuts are a source of insoluble dietary fiber, which is linked to a reduced risk of weight gain (31, 32).

SUMMARY

Peanuts are very filling and can be considered an effective component of a weight loss diet.

In addition to being a weight-loss-friendly food, peanuts are associated with several other health benefits.

Heart health

Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that eating peanuts, as well as other types of nuts, may protect against heart disease (25, 33, 34).

These benefits are likely the result of various factors (35, 36, 37).

Notably, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol (10, 11, 13, 17).

Gallstone prevention

Gallstones affect approximately 10–25% of adults in the United States (38).

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women (38, 39).

As most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of peanuts may be the cause (40).

Further studies are needed to confirm these findings.

SUMMARY

As a source of many heart-healthy nutrients, peanuts may help prevent heart disease. What’s more, they may cut your risk of gallstones.

Aside from allergies, eating peanuts has not been linked to many adverse effects.

Still, there are some health concerns to consider.

Aflatoxin poisoning

Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus) that produces aflatoxin.

The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), which are typical signs of liver problems.

Serious aflatoxin poisoning can lead to liver failure and liver cancer (41).

The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics.

Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage (41).

Antinutrients

Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value.

Of the antinutrients in peanuts, phytic acid is particularly noteworthy.

Phytic acid (phytate) is found in all edible seeds, nuts, grains, and legumes. In peanuts, it ranges from 0.2–4.5% (42).

Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value slightly (19).

This is usually not a concern in well-balanced diets and among those who eat meat regularly. Nonetheless, it may be a problem in developing countries where the main food sources are grains or legumes.

Peanut allergy

Peanuts are one of the most common food allergens.

Allergy to peanuts is estimated to affect approximately 1% of Americans (43).

Peanut allergies are potentially life-threatening, and peanuts are sometimes considered the most severe allergen (44).

People with this allergy should avoid all peanuts and peanut products.

SUMMARY

There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.

Peanuts are as popular as they are healthy.

They’re an excellent plant-based source of protein and high in various vitamins, minerals, and plant compounds.

They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones.

However, being high in fat, this legume is a high-calorie food and should not be eaten in excess.

Nutrition Facts and Health Benefits

Peanuts provide protein, vitamins, minerals, and antioxidants. They may have other health benefits, including promoting fullness and helping protect against heart disease.

Peanuts (Arachis hypogaea) are a legume that originated in South America.

They go by a variety of names, such as groundnuts, earthnuts, and goobers.

Despite their name, peanuts are unrelated to tree nuts. As a legume, they’re related to beans, lentils, and soy.

In the United States, peanuts are rarely eaten raw. Instead, they are most often consumed roasted or as peanut butter.

Other peanut products include peanut oil, flour, and protein. These goods are used in a variety of foods, such as desserts, cakes, confectionery, snacks, and sauces.

Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

This article tells you everything you need to know about peanuts.

Here are the nutrition facts for 3.5 ounces (100 grams) of raw peanuts:

• Calories: 567
• Water: 7%
• Protein: 25.8 grams
• Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fiber: 8.5 grams
• Fat: 49.2 grams
  • Saturated: 6.28 grams
  • Monounsaturated: 24.43 grams
  • Polyunsaturated: 15.56 grams
  • Omega-3: 0 grams
  • Omega-6: 15.56 grams
  • Trans: 0 grams

SUMMARY

Peanuts are packed with healthy fats and high-quality protein. They’re also fairly high in calories.

Peanuts are high in fat.

In fact, they are classified as oilseeds. A large proportion of the world’s peanut harvest is used for making peanut oil (arachis oil).

The fat content ranges from 44–56% and mainly consists of mono- and polyunsaturated fat, most of which is made up of oleic and linoleic acids (1, 2, 3, 4, 5).

SUMMARY

Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. They are often used to make peanut oil.

Peanuts are a good source of protein.

The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein (1, 3, 4).

The most abundant proteins in peanuts, arachin and conarachin, can be severely allergenic to some people, causing life-threatening reactions (5).

SUMMARY

For a plant food, peanuts are an exceptionally good source of protein. Keep in mind that some people are allergic to peanut protein.

Peanuts are low in carbs.

In fact, the carb content is only about 13–16% of the total weight (4, 6).

Being low in carbs and high in protein, fat, and fiber, peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal (7).

This makes them suitable for people with diabetes.

SUMMARY

Peanuts are low in carbs. This makes them a good dietary choice for people with diabetes.

Peanuts are an excellent source of various vitamins and minerals, including (6):

• Biotin. Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy (8, 9).
• Copper. A dietary trace mineral, copper is often low in the Western diet. Deficiency may have adverse effects on heart health (10).
• Niacin. Also known as vitamin B3, niacin has various important functions in your body. It has been linked to a reduced risk of heart disease (11).
• Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important during pregnancy (12).
• Manganese. A trace element, manganese is found in drinking water and most foods.
• Vitamin E. A powerful antioxidant, this vitamin is often found in high amounts in fatty foods.
• Thiamine. One of the B vitamins, thiamine is also known as vitamin B1. It helps your body’s cells convert carbs into energy and is essential for the function of your heart, muscles, and nervous system.
• Phosphorus. Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.
• Magnesium. An essential dietary mineral with various important functions, sufficient magnesium intake is believed to protect against heart disease (13).

SUMMARY

Peanuts are an excellent source of many vitamins and minerals. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Peanuts contain various bioactive plant compounds and antioxidants.

In fact, they’re as rich in antioxidants as many fruits (14).

Most of the antioxidants are located in peanut skin, which is eaten only when peanuts are raw (15).

That said, peanut kernels still include:

• p-Coumaric acid. This polyphenol is one of the main antioxidants in peanuts (14, 16).
• Resveratrol. A powerful antioxidant that may reduce your risk of cancer and heart disease, resveratrol is most notably found in red wine (17).
• Isoflavones. A class of antioxidant polyphenols, isoflavones are associated with a variety of health effects (18).
• Phytic acid. Found in plant seeds, including nuts, phytic acid may impair the absorption of iron and zinc from peanuts and other foods eaten at the same time (19).
• Phytosterols. Peanut oil contains considerable amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract (16, 20).

SUMMARY

Peanuts contain various plant compounds. These include antioxidants, such as coumaric acid and resveratrol, as well as antinutrients like phytic acid.

Peanuts have been widely studied with regard to weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain (21).

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce your risk of obesity (22, 23, 24, 25).

These studies are all observational, which means that they cannot prove causation.

However, one small, 6-month study in healthy women suggested that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight (26).

Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected (27).

Various factors make peanuts a weight-loss-friendly food:

• They reduce food intake by promoting fullness to a greater extent than other common snacks, such as rice cakes (27, 28).
• Because of how filling peanuts are, people appear to compensate for increased peanut consumption by eating less of other foods (27).
• When whole peanuts are not chewed well enough, a portion of them may pass through your digestive system without being absorbed (27, 29).
• The high content of protein and monounsaturated fat in peanuts may increase calorie burning (29, 30).
• Peanuts are a source of insoluble dietary fiber, which is linked to a reduced risk of weight gain (31, 32).

SUMMARY

Peanuts are very filling and can be considered an effective component of a weight loss diet.

In addition to being a weight-loss-friendly food, peanuts are associated with several other health benefits.

Heart health

Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that eating peanuts, as well as other types of nuts, may protect against heart disease (25, 33, 34).

These benefits are likely the result of various factors (35, 36, 37).

Notably, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol (10, 11, 13, 17).

Gallstone prevention

Gallstones affect approximately 10–25% of adults in the United States (38).

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women (38, 39).

As most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of peanuts may be the cause (40).

Further studies are needed to confirm these findings.

SUMMARY

As a source of many heart-healthy nutrients, peanuts may help prevent heart disease. What’s more, they may cut your risk of gallstones.

Aside from allergies, eating peanuts has not been linked to many adverse effects.

Still, there are some health concerns to consider.

Aflatoxin poisoning

Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus) that produces aflatoxin.

The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), which are typical signs of liver problems.

Serious aflatoxin poisoning can lead to liver failure and liver cancer (41).

The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases with warm and humid conditions, especially in the tropics.

Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvesting and keeping temperature and humidity low during storage (41).

Antinutrients

Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value.

Of the antinutrients in peanuts, phytic acid is particularly noteworthy.

Phytic acid (phytate) is found in all edible seeds, nuts, grains, and legumes. In peanuts, it ranges from 0.2–4.5% (42).

Phytic acid reduces the availability of iron and zinc in peanuts, lowering their nutritional value slightly (19).

This is usually not a concern in well-balanced diets and among those who eat meat regularly. Nonetheless, it may be a problem in developing countries where the main food sources are grains or legumes.

Peanut allergy

Peanuts are one of the most common food allergens.

Allergy to peanuts is estimated to affect approximately 1% of Americans (43).

Peanut allergies are potentially life-threatening, and peanuts are sometimes considered the most severe allergen (44).

People with this allergy should avoid all peanuts and peanut products.

SUMMARY

There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.

Peanuts are as popular as they are healthy.

They’re an excellent plant-based source of protein and high in various vitamins, minerals, and plant compounds.

They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones.

However, being high in fat, this legume is a high-calorie food and should not be eaten in excess.

Peanuts – useful properties and calorie content, use and preparation, benefits and harms

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Description

Many mistakenly call the peanut a nut, but this is an annual herbaceous warm and moisture-loving plant of the legume family. Peanuts differ from other relatives (beans, peas, soybeans, etc.) in the structure of the flower and the peculiarity of the formation of fruits – they, resembling a mulberry cocoon in shape, ripen underground. That is why peanuts are also called peanuts. Other names – ground acorn, ground almond, ground pistachio – also reflect this feature.

Photo by Vladislav Nikonov on Unsplash. Peanuts have been found in ancient tombs in Peru. The ways of distribution of peanuts are unclear, but in the 16th century it was brought from South America to Asia and came to Europe from China. Peanuts entered Russia at the end of the 18th century.

Benefits

Peanuts contain 40 to 59% non-drying fatty oil, up to 35% easily digestible proteins, starch, sugars, saponins, vitamins B, E, D, pantothenic acid, biotin, glutenins.

Peanuts are rich in antioxidants, which makes them one of the effective means of preventing cardiovascular diseases along with red wine, strawberries, blackberries and pomegranates. Peanuts are completely cholesterol-free.

Application

Peanuts are popular in various forms – roasted in the “shell” and without it, sweet and salty. Based on it, the main treat for children and adults in the United States is prepared – peanut butter. Nuts are added to confectionery, chocolate. Peanuts are one of the main sources of vegetable oil, which is practically not inferior to olive oil in taste and benefits. Low grades of peanut butter are used in the production of Marseille soap.

Properties

Peanuts are an excellent source of folic acid, which promotes cell renewal. The fats contained in it have a slight choleretic effect and are useful for gastritis and peptic ulcer. Peanuts improve memory and attention, it is also useful for the normal functioning of the nervous system, heart, liver and other internal organs. The fruits stimulate blood clotting and enhance the formation of platelets.

Peanuts have a beneficial effect on potency, improve attention and memory, and increase the threshold of auditory sensitivity. Peanuts are useful in severe malnutrition and severe illness.

Peanuts increase the feeling of satiety due to their high protein content, they are the basis of weight loss diets and are very popular among show business stars and models.

Peanut oil does not irritate the skin and is therefore used in the manufacture of a wide variety of drugs in the form of ointments and emulsions.

Attention!

Peanuts are a strong allergen! (Especially its skin.) Do not give it to children suffering from eczema and asthma.

Large amounts of raw peanuts can upset digestion. You should not eat overcooked peanuts, as this harms the liver. In addition, peanuts become moldy easily, and this is very dangerous – eating moldy peanuts can cause serious consequences.

Calorie content and nutritional value

Calorie content of peanuts – from 551 to 590 kcal (depending on the variety).

Nutritional value of peanuts: proteins – 26. 3 g, fats – 45.2 g, carbohydrates – 9.9 g.

Peanuts: all recipes

Masha Gerasimova

Puffs with dried apricots and peanuts

20 minutes

Nika Polienko (Pirko)

Asian roasted peanuts 9 0003

25 minutes

The Challenger online edition

Peanut butter with honey and paprika

2 hours

Hi-chef

Classic Peanut Butter

20 minutes

All about peanuts: benefits and harms, calories, nutritionist advice

Regular consumption of peanuts helps to lose weight. The product does not contain cholesterol. Peanuts help in the prevention of gallstone disease, cardiovascular and oncological diseases. At the same time, it is a strong allergen, so acquaintance with it should begin with small portions.

• What is
• Calories
• Benefit
• Harm
• Allergist advice
• Cooking Peanuts
• How to choose and store
• Expert commentary

Maria Volchenkova, nutritionist at Best Doctor, clinical psychologist, expert in DNA testing, member of the Russian Union of Nutritionists, Nutritionists, Food Industry Specialists commented on the material

Advertising on RBC www. adv.rbc.ru

What it is

Peanuts are rarely eaten raw, more often roasted or used as peanut butter

© Mark Stebnicki/Pexels

Peanuts are not a nut, but a legume. From the point of view of botany, it is closer not to almonds or cashews, but to lentils and soybeans. The fruits of the plant are dug out of the ground, so it is called “peanut”.

Archaeological excavations show that peanuts come from South America. So, in Peru, they found a vase of the pre-Columbian era in the form of this plant, which was decorated with an ornament in the form of its fruits. Spanish conquistadors brought peanuts to Europe. By the way, the Aztecs invented peanut butter back in the 14th century, who ground fried fruits and ate them.

Peanuts traveled across the ocean to North America. At first, the culture was brought to Africa by the Portuguese, and from there it came to the territory of the modern United States during the slave trade.

For a long time in the US, peanuts were considered the food of the poor. The unprecedented popularity of the product was brought by agrochemist George Carver, who invented more than 300 products from this plant: from drinks and cosmetics to laundry soap and printing ink.

Calorie and nutritional value of peanuts

• calories – 567 per 100 g;
• proteins – 25.8 g;
• fats – 49.2 g;
• carbohydrates – 16.1 g;
• dietary fiber – 8.5 g [1].

Benefits

Eating just a handful of peanuts regularly reduces the risk of coronary heart disease, stroke, cardiovascular disease, and cancer. In addition, 20 grams of peanuts or any nuts per day reduce the risk of premature death from lung disease, diabetes, infectious diseases and kidney disease, scientists say [2].

Good source of protein

100 g of peanuts contains 22 to 30% of the total daily caloric intake of protein. It is the main building material of the body. Without their participation, the formation of muscles, tendons, organs and skin will not do.

Proteins are involved in the production of antibodies to protect the body from bacteria and viruses [3], [4]. They also help thousands of biochemical reactions that occur inside the cells of the body [5].

Helps prevent cancer

Antioxidants reduce the risk of developing chronic diseases: heart disease, ischemia, and the formation of malignant tumors [6], [7], [8], [9]. Peanuts are rich in antioxidants, as are many fruits [10]. The main antioxidant in peanuts is polyphenols [11], [12]. Moreover, in a fried product they are 25% more.

The plant also contains vitamin E, which strengthens the immune system, reduces the risk of developing diseases associated with oxidative stress: cataracts, arthritis, tumors, Alzheimer’s disease, hypertension and vascular disease [13].

10 Foods Rich in Vitamin E

Good for Diabetes

Peanuts are low in carbohydrates but rich in protein, fat and fiber. In addition, the plant has a low glycemic index (GI) – only 15 units.

Peanuts also contain magnesium – this microelement helps regulate blood sugar levels [14]. It enhances the response of cells to insulin, a hormone responsible for the proper absorption of glucose [15], [16]. Therefore, the product is useful for people with diabetes.

Signs of diabetes: how to recognize the disease at an early stage

Promotes weight loss

Despite the fact that peanuts are high in calories, including them in the diet does not threaten with extra pounds. On the contrary, consumption of these legumes can help normalize weight, reduce the risk of obesity, and even stimulate calorie burning [17], [18]. Insoluble dietary fiber in the composition of the product is also associated with a reduced risk of gaining extra pounds [19], [20].

How fiber can help you lose weight and improve your health

Reduces the risk of heart disease

Scientists recommend eating fatty foods with peanuts

© Piotr Arnoldes/Pexels

Many studies show that regular consumption of peanuts can protect from heart disease [21] , [22], [23]. This effect is achieved due to its constituent magnesium, copper, niacin, oleic acid and the antioxidant resveratrol [24], [25], [26], [27]. In addition, scientists from the United States have found that peanuts eaten with fatty foods prevent a jump in blood triglycerides after a meal, which ultimately preserves the elasticity of the arteries [28].

Good for healthy hair

Peanuts contain biotin, one of the B vitamins, often mentioned in shampoo commercials. Scientific tests have shown that hair loss is associated with a lack of this substance [29].

Biotin is involved in the production of red blood cells that carry oxygen and nutrients to the scalp and hair follicles.

Peanuts are considered a good source of vitamin E. According to research, this element strengthens weak and brittle hair and stimulates blood circulation in the scalp [30], [31].

May prevent gallstones

Two observational studies have shown that regular consumption of peanuts can reduce the risk of gallstones in both men and women [32]. Scientists suggest that the reason for the positive effect lies in the fact that this product reduces the level of cholesterol, which to a large extent consists of gallstones.

Harmful

Consideration should be given to the selection and storage of peanuts. The grains can be infected with a mold that produces aflatoxin [33].

The product also contains phytic acid, an antinutrient that interferes with the absorption of iron and zinc in peanuts, slightly reducing their nutritional value [34]. With a balanced diet in which meat is regularly present, this should not be a concern.

Scientists advise against eating peanuts too often for cancer patients. The reason lies in the agglutinin contained in its nuclei, which promotes the process of metastasis, that is, the spread of cancer cells throughout the body [35].

Allergist’s advice

Oleg Togoev — PhD, medical director of GMS CLinic, allergist-immunologist, pediatrician

Peanuts are considered a heavy and allergenic product. Even contact with traces of peanuts can be enough to cause an unwanted reaction in a sensitive person.

It is worth noting that in the USA peanuts are added to products much more often than in Russia, so we are much less likely to be allergic to them. If there is no reaction to this plant, it can be consumed in reasonable amounts even during pregnancy.

Although peanuts are not a nut, people with allergies may react to peanuts in the same way they would to almonds, walnuts, hazelnuts, Brazil nuts, cashews, etc. Reactions are more likely to occur with all types of nuts rather than one specific type . However, not all nuts are equally allergenic – it all depends primarily on their size. For example, from a walnut, signs of an allergy may appear, and from one or two pine nuts, most likely, nothing will happen.

If you experience allergic reactions after eating peanuts (the worst case scenario is Quincke’s edema), you should definitely contact an allergist. The doctor will conduct a molecular diagnosis of peanut allergens.

In total there are six types of allergens (Ara h2, h3, h4, h6, h8, h9), which are named in accordance with the chronological sequence of their discovery. The presence of h8 and h9 antigens signals that the patient has a cross-allergy to legumes, stone fruits, and even some types of trees (for example, birch) and soybeans.

In turn, a person allergic to birch may react to peanuts, especially if they eat a large amount of them. Nothing terrible will happen: most likely, he will feel itching and burning around his mouth.

If the rAra h2 allergen is detected, then the person is allergic to peanuts and legumes. There will be no cross-allergy to other nuts.

Cooking with peanuts

Peanut butter takes just five minutes to make

© PIXABAY

Peanuts are found in hundreds of foods, from drinks and pastas to desserts. Raw peanuts taste like beans or young beans, while roasted peanuts take on a sweet, spicy flavor.

A good breakfast option for the whole family is a smoothie bowl, a thick drink made from whipped fruits and berries. Put vanilla yogurt (200 g), frozen banana (50 g), peanut butter (60 g) in a blender and grind until smooth. Pour into deep bowls (bowls) and top with banana slices, oatmeal, or chocolate chips. Delicious and healthy breakfast is ready in five minutes.

How to choose and store

When buying peanuts, make sure that the grains are evenly colored, without streaks or spots. Avoid products with the slightest hint of mold.

Store the product in a dry, cool and dark place, such as a closed kitchen shelf. Raw peanuts in the package are stored according to the period specified by the manufacturer.

After opening the package, the peanuts should be poured into a tightly closed container made of glass or food-grade plastic and stored in the refrigerator. The fried product will retain its properties for about a week. It can not be poured and left at room temperature.

Expert comment

Maria Volchenkova — nutritionist at Best Doctor, clinical psychologist, DNA testing expert, member of the Russian Union of Nutritionists, Nutritionists, Food Industry Specialists . First, it contains the antinutrients phytic acid and lectins. Lectins are present in all legumes, but they are destroyed by prolonged heat treatment. In peanuts, their content remains high even after heat treatment (although some sources may claim otherwise). So, choosing between fresh and roasted peanuts in the oven, it is difficult to make a clear choice.

As for phytic acid, its content helps to reduce the soaking of fresh peanuts. In this way, the potential harm from it can be reduced.

If you like roasted peanuts, try cooking them at home in the oven without adding oil. It can also be heated quickly in a pan. Industrial versions may contain too much salt.

Peanuts may well replace a meal. For example, if you’re hiking, your challenge is to get more calories from a small amount of food. But in ordinary life, it is still better to give preference to more balanced meals.

I advise you to eat no more than 20-30 g of peanuts at a time, and on a daily basis give preference to nuts – pine nuts, walnuts.