Are peanuts actually nuts. What are the health benefits of consuming peanuts. How do peanuts impact heart health and weight management. Can peanuts help prevent chronic diseases. What nutrients are found in peanuts. How can peanuts be incorporated into your diet.

The Surprising Truth About Peanuts: Not Actually Nuts

Despite their name, peanuts are not true nuts. They belong to the legume family, alongside foods like green peas, soybeans, and lentils. This misconception often leads people to underestimate the nutritional value of peanuts compared to tree nuts like almonds or walnuts. However, research shows that peanuts offer comparable health benefits to their more expensive counterparts.

The peanut plant has a rich history, likely originating in South America. Archaeologists have discovered 3,500-year-old pottery in Brazil and Peru adorned with peanut shapes and decorations, indicating their cultural significance. In the United States, peanuts gained popularity as a commercial crop in the early 1800s. Today, Americans consume an average of more than 6 pounds of peanuts per year, with half of this consumption in the form of peanut butter.

Heart Health: Peanuts as a Cardiovascular Ally

Can peanuts really improve heart health? Research suggests that they can. Peanuts have been shown to lower cholesterol levels, potentially reducing the risk of heart disease. They also possess anti-clotting properties, which may decrease the likelihood of heart attacks and strokes.

How do peanuts compare to other nuts in terms of heart health benefits? Studies indicate that peanuts are just as effective as more expensive nuts like almonds and walnuts in promoting cardiovascular well-being. This is largely due to their high content of unsaturated fats, which are known to support heart health.

The Role of Peanuts in Cholesterol Management

What makes peanuts effective in lowering cholesterol? Peanuts are rich in monounsaturated and polyunsaturated fats, which have been shown to help reduce levels of LDL (bad) cholesterol while maintaining or even increasing HDL (good) cholesterol. Additionally, the fiber content in peanuts may contribute to improved lipid profiles.

Weight Management: Can Peanuts Help You Lose Weight?

Contrary to popular belief, including peanuts in your diet may actually aid in weight loss efforts. How is this possible, given their high calorie content? The answer lies in their nutritional composition.

Peanuts are high in protein and fiber, two nutrients that promote satiety and help control appetite. Studies have shown that individuals who incorporate a moderate amount of peanuts into their diet do not experience weight gain associated with their consumption. In fact, peanuts may contribute to weight loss when included as part of a balanced diet.

The Satiety Factor: Why Peanuts Keep You Feeling Full

What makes peanuts so filling? Among nuts, peanuts are second only to almonds in protein content. This high protein content, combined with their fiber and healthy fats, creates a powerful combination that helps you feel satisfied with fewer calories. This satiety effect can lead to reduced overall calorie intake throughout the day.

Longevity and Disease Prevention: Peanuts as a Life-Extending Food

Could eating peanuts help you live longer? A large-scale study suggests this might be the case. Researchers found that regular consumption of nuts, including peanuts, was associated with lower mortality rates from various causes. While the study was observational and cannot prove direct causation, the correlation is significant.

Peanuts and Diabetes Risk Reduction

How do peanuts impact blood sugar levels? Peanuts are considered a low-glycemic food, meaning they don’t cause rapid spikes in blood sugar. This property makes them an excellent snack choice for individuals managing or at risk of developing type 2 diabetes. Studies have shown that regular peanut consumption may lower the risk of type 2 diabetes, particularly in women.

Anti-Inflammatory Properties of Peanuts

What role do peanuts play in reducing inflammation? Peanuts are a good source of fiber, which has been shown to have anti-inflammatory effects throughout the body. By reducing chronic inflammation, peanuts may contribute to overall health and potentially lower the risk of various inflammatory-related diseases.

Cancer Prevention Potential

Can peanuts help prevent cancer? While more research is needed, some studies have shown promising results. For instance, research has demonstrated that older adults who regularly consume peanut butter may have a lower risk of developing a specific type of stomach cancer called gastric non-cardia adenocarcinoma. This potential cancer-preventive effect may be due to the high concentration of antioxidants and other beneficial compounds found in peanuts.

Nutritional Profile: Unpacking the Powerhouse of Nutrients in Peanuts

What makes peanuts so nutritionally valuable? Peanuts are packed with a variety of essential nutrients, including:

• Protein: 9 grams per 1/4 cup serving
• Healthy fats: 18 grams per 1/4 cup serving, mostly monounsaturated and polyunsaturated
• Fiber: 3 grams per 1/4 cup serving
• Magnesium
• Folate
• Vitamin E
• Copper
• Arginine

This nutrient density makes peanuts an excellent addition to a balanced diet, providing a wide range of vitamins, minerals, and beneficial compounds that support overall health.

Calorie Content and Macronutrient Breakdown

How many calories are in a serving of peanuts? A 1/4 cup serving of raw peanuts contains approximately 207 calories. The macronutrient breakdown is as follows:

• Protein: 9 grams
• Fat: 18 grams
• Carbohydrates: 6 grams
• Fiber: 3 grams
• Sugar: 1 gram

While peanuts are calorie-dense, their nutrient profile makes them a satisfying and nutritious snack when consumed in moderation.

Incorporating Peanuts into Your Diet: Creative and Delicious Ideas

How can you add more peanuts to your diet? Peanuts are incredibly versatile and can be enjoyed in various forms:

1. Raw: Enjoy them straight out of the shell for a crunchy, natural snack.
2. Roasted: Dry-roasted peanuts make for a flavorful and convenient snack.
3. Peanut butter: Spread it on whole grain toast or use it as a dip for fruits and vegetables.
4. Boiled: Popular in some cuisines, boiled peanuts offer a unique texture and flavor.
5. Powdered: Peanut powder can be added to smoothies or used in baking for a protein boost.
6. In cooking: Use chopped peanuts as a topping for salads, stir-fries, or noodle dishes.

For maximum nutritional benefit, consider consuming peanuts with their thin, papery skin intact. The skin contains many antioxidants and phytochemicals that contribute to the overall health benefits of peanuts.

Peanut Butter: A Nutritious Spread

Is peanut butter as healthy as whole peanuts? While whole peanuts offer the benefit of additional fiber from the skins, peanut butter can be a nutritious choice when made with minimal additives. Look for natural peanut butter that contains only peanuts and perhaps a small amount of salt. Avoid varieties with added sugars or hydrogenated oils.

Potential Risks and Considerations: Navigating Peanut Consumption Safely

While peanuts offer numerous health benefits, it’s important to be aware of potential risks, particularly for individuals with allergies.

Peanut Allergies: A Serious Concern

How common are peanut allergies? Peanut allergies are the most prevalent food allergy in the United States, accounting for the majority of food-allergy-related fatalities. Symptoms can range from mild to severe, and it’s crucial to be aware of the signs of an allergic reaction.

What are the symptoms of a peanut allergy? Mild symptoms may include itchy hives, nausea, or facial swelling. However, severe allergic reactions can lead to anaphylaxis, a life-threatening condition characterized by:

• Difficulty breathing
• Changes in alertness
• Nausea and vomiting
• Seizures
• Chest pain
• Swelling of the tongue, face, or lips
• Extreme drowsiness
• Dizziness, confusion, or lightheadedness

If you experience any discomfort or unusual symptoms after consuming peanuts, it’s essential to consult with a healthcare professional immediately.

Moderation is Key: Balancing Peanut Consumption

While peanuts offer numerous health benefits, it’s important to consume them in moderation as part of a balanced diet. Due to their high calorie content, overconsumption could lead to weight gain. A typical serving size is about 1 ounce or 1/4 cup, which provides a good balance of nutrients without excessive calories.

The Global Impact of Peanuts: From Agriculture to Nutrition

How significant are peanuts on a global scale? Peanuts play a crucial role in both agriculture and nutrition worldwide. They are grown in many countries, with China, India, and the United States being the top producers. In developing nations, peanuts serve as an important source of protein and essential nutrients, contributing to food security and improved nutrition.

Peanuts and Sustainable Agriculture

What makes peanuts an environmentally friendly crop? Peanuts are nitrogen-fixing plants, meaning they can improve soil health by adding nitrogen back into the earth. This property makes them valuable in crop rotation systems and sustainable farming practices. Additionally, peanuts require less water compared to many other crops, making them a relatively sustainable choice in areas prone to drought.

Economic Impact of Peanut Production

How do peanuts contribute to the global economy? The peanut industry generates billions of dollars annually, providing livelihoods for farmers, processors, and retailers worldwide. In the United States alone, the peanut industry contributes significantly to the agricultural sector, with peanut butter being a staple in many households.

Future of Peanut Research: Exploring New Health Benefits and Applications

What does the future hold for peanut research? Scientists continue to explore the potential health benefits and applications of peanuts. Some areas of ongoing research include:

• Further investigation into the cancer-preventive properties of peanuts and peanut components
• Development of hypoallergenic peanut varieties to reduce allergy risks
• Exploration of peanut proteins as a sustainable alternative to animal-based proteins
• Studies on the gut microbiome effects of peanut consumption
• Research into the potential cognitive benefits of long-term peanut consumption in aging populations

As research progresses, we may uncover even more reasons to include this nutritious legume in our diets.

Innovations in Peanut Products

How are food manufacturers innovating with peanuts? The food industry continues to develop new peanut-based products to meet consumer demands for healthy, convenient options. Some recent innovations include:

• Peanut protein powders for athletes and fitness enthusiasts
• Peanut-based meat alternatives for vegetarians and vegans
• Peanut milk as a dairy alternative
• Peanut-based snack bars with added superfoods
• Flavored and seasoned peanut varieties to cater to diverse taste preferences

These innovations are expanding the ways in which consumers can incorporate peanuts into their diets, potentially increasing overall consumption and associated health benefits.

Peanuts in Different Cultures: A Global Culinary Perspective

How are peanuts used in various cuisines around the world? Peanuts play a significant role in many culinary traditions:

• Chinese cuisine: Kung Pao chicken and other stir-fry dishes often incorporate peanuts for added texture and flavor.
• African cuisines: Peanut stews and sauces are common in many West African dishes.
• Southeast Asian cuisine: Peanut sauces are used in dishes like satay and gado-gado.
• American cuisine: Peanut butter and jelly sandwiches are a classic, and boiled peanuts are popular in the Southern United States.
• Indian cuisine: Peanuts are used in various chutneys and snack mixes.

This global popularity of peanuts showcases their versatility and widespread appeal across different culinary traditions.

Traditional Uses Beyond Culinary Applications

How have peanuts been used historically beyond food? In some cultures, peanuts have been used for medicinal purposes or in traditional remedies. For example:

• In traditional Chinese medicine, peanuts have been used to support lung and kidney health.
• Some African cultures have used peanut oil for skin care and massage.
• Native American tribes used peanut oil for various medicinal purposes.

While many of these traditional uses lack scientific validation, they demonstrate the long-standing importance of peanuts in various cultures beyond their nutritional value.

Health Benefits, Nutrients per Serving, How to Use, and More

Written by WebMD Editorial Contributors

Reviewed by Poonam Sachdev

on November 27, 2022.

Reading time: 3 minutes

In this Article

• Health Benefits
• Nutrition
• How to Use Peanuts

from the WebMD Ingredients Guide

Serving Size 0.25 Cup (36.5 g)

Calories 214

% Daily Value*

Total Fat 18 g

23%

Saturated Fat 3 g

15%

Trans Fat 0 g

Cholesterol 0 mg

0%

Sodium 2 mg

0%

Potassium 0 mg

0%

Total Carbohydrate 8 g

3%

Dietary Fiber 3 g

11%

Sugar 2 g

Protein 9 g

18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 0%
• Iron 6%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 2%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Surprisingly, peanuts are not actually in the nut family. They are classified as legumes along with foods like green peas, soybeans, and lentils. The peanut plant likely originated in South America in Brazil or Peru. Scientists have found 3,500-year-old pottery in the shape of peanuts, as well as decorated with peanuts, in South America.

Peanuts grow below ground as the fruit of the peanut plant. In the early 1800s, Americans started growing peanuts as a commercial crop. On average, Americans eat more than 6 pounds of peanuts per year. Today, 50% of the peanuts eaten in the United States are consumed in the form of peanut butter.

Many people believe the peanut is not as nutritionally valuable as true nuts like almonds, walnuts, or cashews. But actually, peanuts have many of the same health benefits as the more expensive nuts and should not be overlooked as a nutritious food.

Heart Health

Much attention has been paid to walnuts and almonds as “heart-healthy” foods, given their high content of unsaturated fats. But research suggests that peanuts are every bit as good for heart health as more expensive nuts.

Peanuts help prevent heart disease by lowering cholesterol levels. They can also stop small blood clots from forming and reduce your risk of having a heart attack or stroke.

Weight Loss

Foods with a lot of protein can help you feel full with fewer calories. And among nuts, peanuts are second only to almonds when it comes to protein count. Studies have shown that people who include a moderate amount of peanuts in their diet will not gain weight from peanuts. In fact, peanuts could help them lose weight.

Longer Life Span

Eating peanuts might help you live longer too. A large-scale study found that people who regularly ate any kind of nuts (including peanuts) were less likely to die of any cause than were people who rarely ate nuts.

Because the study was observational, it cannot prove that peanuts were exactly what caused the lower death rates, but they are definitely associated with them.

Lower Diabetes Risk

Peanuts are a low-glycemic food, which means that eating them won’t cause a spike in your blood sugar levels. Studies have shown that eating peanuts can lower the risk of type 2 diabetes in women.

Reduce Inflammation

Peanuts are a good source of fiber, which helps reduce inflammation throughout your body as well as aids your digestive system.

Cancer Prevention

Research has demonstrated that for older people, eating peanut butter may help lower the risk of developing a certain type of stomach cancer called gastric non cardia adenocarcinoma.

Peanuts are rich in protein, fat, and fiber. While peanuts may have a large amount of fat, most of the fats they contain are known as “good fats.” These kinds of fats actually help lower your cholesterol levels.

Peanuts are also an excellent source of:

• Magnesium
• Folate
• Vitamin E
• Copper
• Arginine 

Nutrients per Serving

A ¼ cup serving of raw peanuts contains:

• Calories: 207
• Protein: 9 grams
• Fat: 18 grams
• Carbohydrates: 6 grams
• Protein: 9 grams
• Fiber: 3 grams
• Sugar: 1 gram

Things to Watch Out For

While peanuts are healthy foods, not everyone can enjoy them. An allergy to peanuts is the most common food allergy in the United States, causing the majority of all food-allergy-related deaths.

A mild peanut allergy shows symptoms like itchy hives, nausea, or swelling of the face. However, a severe peanut allergy can cause a life-threatening reaction known as anaphylaxis. Symptoms of anaphylaxis include trouble breathing; a change in alertness; nausea; vomiting; seizure; chest pain; swelling of the tongue, face, or lips; extreme drowsiness; and feeling dizzy, confused, or light-headed.

It’s important to talk to a doctor if you experience any uncomfortable feelings while eating peanuts.

Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains the many antioxidants and phytochemicals. Adding more peanuts to your diet is easy enough to do, whether with peanuts or peanut butter.

Here are some ways to use peanuts in a variety of dishes:

● Bake peanuts into cookies or pies.  

● Make a peanut butter and banana sandwich.

● Add peanut butter to hummus.

● Top your yogurt with peanuts.

● Toss peanuts in a salad.

● Add peanuts to your stir fry or noodles dish.

● Mix peanuts into a trail mix.

● Dip spring rolls into Thai peanut sauce.

Top Picks

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.

Which peanut is healthier: roasted or raw?

Peanuts are one of those snacks that we have been enjoying for decades. These days, peanuts come in a wide variety of flavors and can be enjoyed in endless ways. But the question is, how useful is it?

We all know that nuts have endless benefits and are rich in nutrients. They are a source of vitamins, minerals and healthy fats and are rich in protein. Some are superior in nutritional value to others, and peanuts are definitely one of them!

Content

• Peanuts – “nutritious power plant”
• 40 grams of peanuts a day will protect your health
• Raw or roasted peanuts – which is healthier?
  • Raw Peanut Benefits
  • Raw peanut deficiencies
  • Roasted Peanut Benefits
  • Roasted peanut deficiencies
• Which is healthier: roasted or raw peanuts?

Peanuts – “nutritious power plant”

Peanuts are rich in nutrients. While some people believe that peanuts are unhealthy, they really aren’t! It is an excellent source of healthy fats, proteins and fiber. It also contains vitamins and minerals such as vitamin B, potassium and magnesium.

The combination of healthy fats, proteins and fiber provides nutritional benefits and keeps you feeling full longer. This is great if you are looking for a healthy alternative to chips or other unhealthy snacks.

40 grams of peanuts a day will protect your health

Have you ever wondered what will happen if you eat peanuts every day? Will it be good for you? Well, if you’re a peanut lover like us, we have good news – eating peanuts every day is good for your health.

Scientific evidence suggests that eating 42 grams of peanuts per day may reduce the risk of heart disease. If you eat it daily, you get protein, vitamins, minerals, and more.

Peanuts have more protein than any nut, contain over 30 essential vitamins and minerals, and are an excellent source of fiber and healthy fats.

Peanuts Help Protect Our Cardiovascular System

Raw or roasted peanuts – which is healthier?

When it comes to raw and roasted peanuts, both options have their pros and cons.

Raw Peanut Benefits

• They retain more natural nutrients such as antioxidants and vitamin E
• They contain fewer calories and less fat per gram
• They have less sodium
• They contain fewer harmful free radicals

Raw peanut deficiencies

• They have less flavor, aroma and crunch
• They contain natural compounds that reduce their absorption, potentially causing bloating and indigestion

Benefits of Roasted Peanuts

• They have improved flavor and aroma
• They are easier to digest
• No risk of exposure to harmful bacteria such as Salmonella and E. coli

Roasted peanuts disadvantages

• They are high in sodium
• Roasting increases the fat content of the product

Raw peanuts have a less intense flavor than roasted peanuts.

Which is healthier: roasted or raw peanuts?

There is no definite answer to this question. As long as you eat peanuts in moderation, both types can form part of a healthy, balanced diet.

So, to answer the question, are peanuts good for you – yes, definitely! Continue to include it in your daily diet and enjoy its delicious taste.

benefits and harms for the body

Useful and dangerous properties of peanuts for the human body: how to eat in order to receive only benefits?

November 22, 2022

You miss out on peanuts. This peanut is distinguished by its rich vitamin composition, the presence of unique amino acids, trace elements useful for the human body, vegetable fats and a decent amount of protein. Despite the high fat content – up to 50%, this product does not contain cholesterol. Using peanuts in moderation, you can improve the functioning of the digestive tract and have a choleretic effect on the body. It is useful for people with gastritis and peptic ulcer. Due to its high energy value, this nut quickly and for a long time saturates, which is suitable for athletes and people who follow their figure and adhere to proper nutrition.

Contents

1) Are peanuts a nut or not?
2) General benefits of peanuts
3) Benefits of peanuts for men
4) Benefits of peanuts for women
5) Is it dangerous to eat peanuts?
6) Composition of peanuts
7) How to choose peanuts?
8) Conclusion

Despite the second name, which sounds like “peanut”, the peanut is not a nut. This is a bean grass. If it had to be classified in a specific food category, then lentils and soy would be the neighbors on the list rather than almonds, pecans and cashews.

They extract fruits from the earth, which is why such a specific second name was formed. Peanuts appeared in South America, although there are disputes to this day, as some experts claim that the product came to us from Africa. Today, fruits are grown in India, China, Africa, and the USA.

Interestingly, most of the nuts are used not for pure consumption, but for cooking butter, chocolate and margarine.

For a while, peanuts were considered the food of the poor. Thanks to the efforts of agrochemist George Washington Carver, it was possible to prove how useful peanuts are for the body, to reveal its properties and variability of use. More than 300 types of goods from this plant were created, including food, drinks, cosmetics, stationery.

Even people who count calories should not give up this product. This is where the “everything in moderation” rule comes into play. A small amount of peanuts can be consumed at least every day. It contains a lot of useful elements that have a beneficial effect on the work of organs and systems of the human body.

If you still doubt whether peanuts are useful, then the following list of properties will dispel any doubts:

• normalization of the heart and blood vessels;
• improvement of the blood circulation process;
• cholesterol lowering;
• cleansing the human body of toxins and other harmful substances, which is affected by antioxidants in the composition;
• stress relief and elimination due to serotonin;
• increase concentration and improve the functioning of the central nervous system due to the action of folic acid;
• normalization of the biliary system.

Let’s see how peanuts are useful for the male and female body.

Speaking of men, the oil culture will help them keep their hair as long as possible. Thiamine, riboflavin and biotin prevent hair loss.

The high calorie content of the product will benefit athletes and men whose work is associated with vigorous activity. In addition, methionine in the composition contributes to the recruitment and preservation of muscle mass.

Regular moderate consumption of fruits helps to increase potency. You can enhance the effect by mixing them with honey. Vitamins and trace elements of peanuts can prevent the development of prostatitis.

This culture benefits the external and internal health of a woman. By adding roasted or raw peanuts to your diet, you can improve the condition of your hair, nail plate, and skin. Regularly eating a handful of nuts, the level of hormones in the female body normalizes.

Among the useful properties, it is also worth noting the improvement in the functioning of the organs of the genitourinary system.

Serotonin has a calming effect on the body. This element is able to cheer up girls, eliminate nervousness.

Enzymes, which are also found in fruits, help to accelerate metabolism, normalize the functioning of the digestive system.

Polyunsaturated fats can accelerate cell regeneration and slow down the aging process.

Girls athletes are interested in how peanuts affect their body and muscle fibers. Beans contain a lot of protein, which is the main building material for the body. There are 22-30% of proteins per 100 g of nuts. It is this substance that is involved in the formation of muscles, skin, tendons, organs. This product is recommended as a snack for people who are fond of healthy lifestyle and sports.

Benefits and harms of peanuts are two important characteristics of one product, and you need to familiarize yourself with each of them to see the full picture.

These nuts can cause harm to health only in case of their incorrect and excessive use, as well as in the presence of contraindications. They are forbidden to be eaten by people with the following pathologies and diseases:

• gout;
• allergy;
• pancreatitis;
• arthrosis;
• disorders of the gallbladder and kidneys;
• arthritis.

Now you know the benefits and harms of peanuts for the body and how to eat this product correctly.

Correctly calculate the volume of fruits that can be eaten per day, will help analysis of the composition, as well as caloric content.

Peanut has a very rich composition, each element in which plays an important role in the functionality of the body. Consider the main elements.

The vitamin group consists of:

Betaine

Folic acid

The composition also includes vitamins D, K, lycopene, retinol, B12. No wonder peanuts help prolong youth. It contains 8.33 mg of vitamin E, which slows down the aging process, maintains firmness and elasticity of the skin, healthy hair and nails.

The mineral composition of legumes consists of the following elements:

Selenium

Manganese

Sodium

Phosphorus

Magnesium

Iron 900 03

Calcium

Choline

100 grams of raw peanuts contain 25. 8 g of protein, 49 g of fat, 16 g of carbohydrates. Calorie content is 567 kcal. The energy value of the fried product rises to 599 kcal.

There are many varieties of peanut snacks. It can be raw or fried products without additives, salty and sweet variety. Each species has its own characteristics and properties.

If you need a healthy snack before or after sports, in between mental or physical work, then it is better to take the snack in its pure form without additives.

When you want to add flavor to a product, enjoy it while watching a series or gatherings with friends, then peanuts with salt, caramel and sugar will be an excellent choice.

As you can see, peanuts bring a lot of benefits to the body of men and women. As for harm to the figure or health, this can be avoided. The main thing is to eat the product in moderation, paying attention to contraindications for use and taking into account the calorie content of nuts.

It is enough for an adult to eat 15-25 fruits a day, and for a child – 10 pieces.