- Eat Peanuts: You May Live Longer
- Why Nuts Are so Healthy
- The Best Ways to Add Nuts to Your Diet
- Nutrition Facts for Nuts and Peanuts
- Are Peanuts Good For You? This Is What Science Has To Say!
- Are Peanuts Good For You? This is what Science has to say!
- What are the Big Benefits?
- Compared to Other Nuts
- Does it Matter How I Eat Them?
- Retaining Health-Boosting Properties
- Are Peanuts Good for You?
- Are Peanuts Good For You?
- The 3 Main Health Benefits of Peanuts
- Why Are Peanut Allergies on the Rise?
- Should You Avoid Giving Peanuts to Young Kids?
- Do You Need to Worry About Aflatoxins in Peanuts?
- How to Buy and Eat Peanuts
- 5 Peanut Myths, Busted
- 13 Sep 5 Peanut Myths, Busted
- Do Peanuts Make You Gain Weight?
- What are the most healthful nuts you can eat?
- Can You Get Enough Protein From Plant Foods?
- 6 Benefits of Peanuts That Will Change the Way You Snack
- Peanut Snacks
- Palatable Peanut Products
- Crossing borders
- Embrace the health benefits of peanuts
- What Are Peanuts?
- Health Benefits
- Potential Concerns and Side Effects
- Full Nutrition Facts
- Final Thoughts
- 5 Reasons to Love Peanuts
Eat Peanuts: You May Live Longer
“The key message is that nuts are incredibly heart-healthy and can allow people to live longer and more productive lives,” says Dr. Day. He personally recommends that his patients have at least one serving of nuts or seeds each day.
While researching the heart-healthy habits of centenarians in China’s so-called Longevity Village, Bama County in Guangxi Province, Day observed that nuts and peanuts are regularly eaten there. “The Chinese have always enjoyed nuts as a snack or as part of their dishes,” says Day. “With a growing awareness of the health benefits of nuts, nut consumption has skyrocketed in China in recent years. They love their walnuts, cashews, chestnuts, pine nuts, and peanuts.”
Going for plant-based protein sources like nuts goes along with the newly proposed U.S. dietary guidelines, notes Bonnie Taub-Dix, MA,RD,CDN, nutrition columnist at Everyday Health and author of Read It Before You Eat It. “The guidelines are talking about having less meat, and using more plant sources.”
Why Nuts Are so Healthy
“Nut oils contain more polyunsaturated fats than saturated making them a healthy choice,” says registered dietitian Maureen Namkoong, MS, RD, who is director of nutrition and fitness for Everyday Health.
Beyond the healthy fats, nuts and peanuts are a good source of protein, fiber, and nutrients.
Namkoong also notes that nuts contain a “handful of vitamins and minerals,” plus:
- Arginine, an amino acid that may help decrease blood pressure
- Resveratrol, which can help reduce inflammation
- Phytosterols, which can help reduce cholesterol
- Flavonoids, which reduce inflammation and may inhibit platelets from sticking to arteries
Nuts and peanuts are also high in calcium, magnesium, and potassium, points out Taub-Dix: “When we eat food we look at the package deal in concert with the diet. A nut does have a lot of value in the nutrient package.”
Nuts also have another important advantage: Satiation. “Which foods really satisfy? Nuts have that value in your stomach, in your head, and your mouth,” says Taub-Dix.
The Best Ways to Add Nuts to Your Diet
When adding nuts or peanuts to your diet, remember they’re high in calories. Taub-Dix says that you should use peanuts and other nuts as a substitute for fats in your diet. “If people are eating fats like mayonnaise and butter, those are the swaps to make for nuts or nut butter,” she suggests. You might use a tablespoon of peanut butter as a spread in place of a tablespoon of butter, for example.
In addition to fats, you are adding protein and fiber to your diet when you include nuts. “You’re getting fiber that you’re not getting in an once of chicken or meat,” notes Taub-Dix. You may have a preference for organic nuts over conventional nuts, it’s simply a matter of personal preference, she says. “It doesn’t change the nutritional profile.”
“One ounce (about one-quarter of a cup) is the typical serving size of all nuts and peanuts. Since they are nutritionally dense, a little goes a long way,” says Namkoong. “Avoid nuts that may have added sugars, like honey-roasted nuts, and instead look for dry-roasted or raw varieties.”
She also suggests measuring until you’re sure what makes a serving. “Eventually you will be able to eyeball a serving without measuring, or you might find that your hand is all you need since a small handful is a typical serving for most of us,” says Namkoong. Although it may be more expensive, she suggests trying pre-measured individual packages for convenience.
RELATED: 4 Nuts That Cut Your Heart Disease Risk
Nutrition Facts for Nuts and Peanuts
Here’s what you need to know about how much fat, protein, and fiber you add to your diet by having one ounce of nuts. The nutrition information is for dry-roasted nuts, listed from those highest to lowest in protein, using information from the USDA Nutrient Database Standard Reference.
Are Peanuts Good For You? This Is What Science Has To Say!
Are Peanuts Good For You? This is what Science has to say!
Peanuts are notorious for having lots of calories and fat, but very rarely are they praised for their health benefits
Botanically a legume, peanuts are a popular food in its various forms, whether in a dessert, salad, roasted or churned into creamy (or chunky) butter. When you like a certain food, you want to know if it’s healthy, and who better to ask than your doctor, right?
According to a survey from March 2017, over 750 New Zealand-based general practitioners, nurse practitioners, and dieticians answered that they would recommend patients to eat tree nuts rather than peanuts. The reason? Most respondents rated peanuts as being less healthy compared to their tree-based counterparts.
Luckily, these beliefs are heavily misguided and peanuts are quite healthy. Yes, they have many calories and they’re rich in fat, but its unsaturated fat, which is good for your body. Unfortunately, this doesn’t mean that everyone can enjoy the nutty legume; a large percentage of people have an allergy to peanuts and for some, the reaction can be severe.
What are the Big Benefits?
Despite being a legume in nature, the USDA classifies them as a nut because of the nutrition that peanuts and their products provide. They’re a delicious source of protein for vegan eaters, and they’re packed with fiber, antioxidants, and minerals like magnesium and iron.
Most of the fat that’s found in peanuts are mono and polyunsaturated fats that help lower harmful LDL cholesterol. Plenty of evidence links back to peanuts being beneficial for the heart.
A 2017 study in the Journal of the American College of Cardiology proves this. It found that compared to people who didn’t eat peanuts, people who ate at least two servings of peanuts every week had a reduced risk of developing the cardiovascular disease by 13 percent.
The results from other studies show that eating peanuts as part of a balanced diet contributes to a slimmer waistline. The European Journal of Nutrition proves this with a study from 2017, which looked at the health trends of people who ate peanuts versus those who didn’t, for five years. It found that people who ate more nuts (including peanuts) gained fewer pounds and reduced their risk of obesity by 5 percent.
In addition, an observational study even shows that women with an intake of peanut butter that was at least 5 times per week had a decreased risk of type-2 diabetes by 21 percent. Although peanuts contain a lot of calories, you can feel fuller without eating too many because they have fiber and protein.
Compared to Other Nuts
Eating an ounce of nuts throughout the week is a step towards a healthier lifestyle. Since each nut has its own advantages, it’s in your best interest to eat a variety of them.
With regard to the number of calories they contain, peanuts, walnuts, cashews, and almonds are all equal. Conversely, peanuts win in the protein category with a whopping 7 grams per ounce; for instance, they contain twice the amount as walnuts. In terms of fiber, peanuts are a solid second with 2.4 grams per ounce compared to almonds – which have 3 grams per ounce.
Walnuts boast properties like omega-4 fatty acids that are good for the heart while peanuts have plenty of arginines, these amino acids that relax constricted blood vessels thereby improving your blood flow.
Growing peanuts is easier than growing tree nuts because they need less water, which makes them more affordable. For scale, a serving of two tablespoons of peanut butter contains almost 14 percent of a daily magnesium intake.
Does it Matter How I Eat Them?
You may be thinking that whether they’re roasted, raw or crushed into butter, peanuts are peanuts. However, the way you eat them can affect the associated health benefits. A peanut’s skin is what contains helpful phytochemicals and antioxidants so eating them raw will boost the nutritional profile.
Be careful of peanut foods that contain added sugars because eating too much of such foods can lead to health concerns like heart disease. Salted versions contain sodium so if they make the taste better and make you likely to give up a harmful option like French fries, go for it. On the other hand, lay off the salted variety of you have health issues like high blood pressure.
Retaining Health-Boosting Properties
You can improve peanuts’ nutritional profile by mixing them into your dishes, adding them salads to enhance texture, and using them in sandwiches and granola bowls. As for peanut butter, you can whisk it into a dip, soup, milkshake, or sauce.
You can swap out other parts of your diet, such as red meat, for peanuts. You can choose peanut butter as a sandwich ingredient instead of processed meat. You can also swap processed snacks for peanuts.
Most importantly, you should read the labels on packaging to avoid buying peanut food varieties that contain too much salt or sugar. Not every peanut butter is made the same, so avoid the type that’s made using hydrogenated oils because they increase the risk of developing type-2 diabetes and heart disease. Don’t fall for reduced fat varieties because all you do is miss out on healthy unsaturated fat.
An evidence-based article written and reviewed by our experts at Wellnessincheck.
Are Peanuts Good for You?
Are Peanuts Good For You?
I’ve talked before about the many health benefits you get from nuts. Nuts are a great vegetarian source of protein, fiber, and healthy fats. Diets high in nuts and nut products have been linked to reduced risk of heart disease and certain cancers and have been shown to help with weight management. They’re relatively non-perishable and easy to carry around with you.
The podcast version of this article was sponsored by Audible. Visit Audiblepodcast.com/diva to get a free audiobook of your choosing when you sign up for a 14 day trial.
But the most commonly consumed nut is not really a nut at all. Peanuts, also known as ground nuts, are technically legumes. They are more closely related to chickpeas and soybeans than they are to almonds, walnuts, or other so-called tree nuts.
The 3 Main Health Benefits of Peanuts
Peanuts offer all the health benefits of tree nuts—which is great because peanuts tend to be cheaper and more widely available than a lot of other nuts. In addition, peanuts offer a few bonus benefits that you don’t get from tree nuts.
Peanuts are high in protein and other nutrients. Because they are actually legumes and not true nuts, peanuts are higher in protein than most nuts—and the protein they provide is more complete. Peanuts are also a better source of folate, which not only protects against birth defects but also helps build strong bones and provides protection against heart disease and cancer. In addition, peanuts are a good source of vitamin E, a nutrient that many of us don’t get enough of in our diets.
Peanuts have some “designer” antioxidants. You’ve probably heard of resveratrol. It’s a special antioxidant, found in red wine and grape juice, that’s thought to have heart-protective and cancer-preventive qualities. But you may not have heard that next to grape skins, peanuts are one of the richest sources of resveratrol.
By the way, if you’re wondering—as I was—whether the resveratrol in peanuts is also concentrated in the skins, as it is in grapes, it turns out that this is not the case. The resveratrol is found in the nut itself, not the papery brown coating.
And here’s a tidbit that my listeners in the Southern U.S. will appreciate: Boiled peanuts—which are a regional specialty in peanut-growing states—have ten times as much resveratrol as you’ll find in roasted peanuts or peanut butter. In fact, the amount of resveratrol in boiled peanuts is comparable to red wine. (As I pointed out in my article on raw diets, cooking doesn’t always reduce the nutritional quality of foods!)
Even if you don’t care for boiled peanuts—they are sort of an acquired taste—roasting peanuts also increases their antioxidant capacity, just not quite as much.
Peanuts are high in phytosterols. Eating foods that contain phytosterols helps to promote healthy cholesterol levels and protect against heart disease. There’s also some interesting new research on the cancer-fighting potential of phytosterols. Some studies have specifically linked peanut consumption (as opposed to overall nut consumption) to lower rates of colon cancer.
Why Are Peanut Allergies on the Rise?
The latest research suggests that unless your child has been diagnosed with a peanut allergy, there’s no good reason to avoid them, In fact, there may be some advantages to not avoiding them.
For reasons no one can really explain, peanut allergies have doubled in the last decade. Even if you don’t have kids yourself, you’ve probably noticed that severe peanut allergies have gotten to be a much bigger deal lately. The child care facility at my gym has large signs informing parents that no peanut-containing snacks may be brought in because so many kids have peanut allergies. Last year, I was even on a flight where they couldn’t serve peanut snacks because there was a child on board with a peanut allergy so severe that having a packet of peanuts open on the plane would be enough to cause a grave reaction.
Should You Avoid Giving Peanuts to Young Kids?
Because peanut allergies are so common, the conventional wisdom has been to avoid introducing peanuts to children before the age of nine months. Many obstetricians also tell their patients not to eat peanuts during pregnancy or while breast-feeding. But more recent studies have found that avoiding peanuts during pregnancy does not reduce peanut allergies in infants. What’s more, it appears that infants who are given peanut products earlier in life actually seem to have fewer peanut allergies. (See Resources, below, for links to the research.)
Check with your pediatrician or obstetrician for more guidance, especially if peanut allergies run in your family. However, the latest research suggests that unless your child has been diagnosed with a peanut allergy, there’s no good reason to avoid them, In fact, there may be some advantages to not avoiding them.
And for those who do have peanut allergies, there are a few potential breakthroughs on the horizon. One involves breeding peanuts that don’t contain the specific proteins that trigger peanut allergy. Another focuses on a botanical extract or drug that may block the allergic reaction. A third option is a desensitization therapy. All of these remain experimental but the outlook is rather hopeful. (See Resources, below, for links to more information.)
Do You Need to Worry About Aflatoxins in Peanuts?
Peanuts are susceptible to infection from a certain fungus that produces a toxic compound called aflatoxin. Aflatoxin is a naturally occurring compound, not a man-made chemical. Nonetheless, it is a known carcinogen that is many times more toxic than DDT.
The risk of aflatoxin exposure from peanut products produced or sold in the United States is pretty low. Peanut farmers in the U.S. grow disease resistant varieties and use other controls to prevent fungal infection on crops and in storage. Products—both those grown in the U.S. and those imported from elsewhere—are screened for aflatoxin and rejected if levels exceed a fairly low threshold. (See Resources, below, for links to more information.)
As I talked about in my article on the safety of raw milk, there is no way to make our food supply 100% safe. Seeing as eating is pretty much non-negotiable, we’re forced to live with a certain amount of risk. In my opinion, in the grand scheme of things, the risk of aflatoxin exposure from peanuts or peanut butter is really not worth worrying about. You’re far more likely to get E. coli from an undercooked hamburger or spinach salad than you are to get cancer from eating peanut butter.
That said, aflatoxin exposure is particularly hazardous if you have any sort of liver disease, particularly a hepatitis infection. If I personally had liver disease, I think I’d probably avoid peanuts and peanut products just to be on the safe side.
How to Buy and Eat Peanuts
My favorite way to enjoy peanuts is roasted in the shell with no added salt. Remember that roasting actually improves the antioxidant content of peanuts. Dry- or oil-roasted shelled peanuts are also OK, but look for brands that are either unsalted or lightly-salted. Read the ingredient list and avoid any brand that includes MSG, sugar, or other flavorings. A serving of peanuts is one ounce. That’s about 30 shelled peanuts or 15 nuts in the shell.
You can also enjoy your peanuts as peanut butter. A serving is 2 tablespoons. Ideally, peanut butter should contain peanuts, salt (if you like), and not much else. Avoid brands that add sugar, hydrogenated oils, and other additives. Peanut butter is naturally high in fat so it may seem as if a reduced-fat peanut butter would be a good idea. I’m not so sure. They usually have added sugar, salt, and other processed ingredients like defatted peanut flour. Often, reduced fat peanut butter isn’t even that much lower in calories than regular peanut butter. If anything, replacing calories from healthy fats with calories from sugar is a step in the wrong direction. Go for the real stuff.
If you have a suggestion for a future show topic or would like to find out about having me speak at your conference or event, send an email to [email protected] You can also post comments and questions on my Nutrition Diva Facebook Page. I answer a lot of listener questions in my free weekly newsletter, so if you’ve sent a question my way, be sure you’re signed up to receive that.
Have a great week and remember to eat something good for me!
Resveratrol content of peanuts (USDA Agricultural Research Service)
Early consumption of peanuts in infance reduces peanut allergy (Journal article0
Peanut allergies, children and pregnancy (March of Dimes)
Allergen-free peanuts (News release)
Experimental treatments for peanut allergies (Peanut Institute)
Aflatoxin controls (USDA)
Peanuts image from
5 Peanut Myths, Busted
13 Sep 5 Peanut Myths, Busted
Posted at 07:00h in Food Facts by Toby Amidor
By Toby Amidor, MS, RDN, CDN
This post was sponsored by Planters Peanuts who also sent me samples, but my opinions are my own.
In honor of National Peanut Day (it’s September 13!), I’m debunking popular peanut myths I’ve heard throughout my years as a registered dietitian. Check out which of these 5 you’ve been falling for!
#1: Peanuts Have Too Much Fat
Yes, peanuts do contain 14 grams of fat (or 22% of the recommended daily amount) per 1 ounce serving; however, 80% of the fat found in peanuts is made of healthier unsaturated fats. These healthier fats can help keep blood vessels supple and lower cholesterol.
In fact, Planters Dry Roasted, Cocktail and Salted Peanuts all meet the FDA Nuts and Heart Disease Health Claim which states: ‘Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease.’
#2: Peanuts Are High In Sodium
Peanuts are not naturally high in sodium. If you’re keeping an eye on the sodium in the foods you eat, it’s important to read the labels. Planters Cocktail and Salted Peanuts have 95 mg of sodium per 1 ounce serving and Planters Dry Roasted Peanuts have 150 mg per the same serving. These are all below the FDA sodium requirement for the Nuts and Heart Disease Health Claim (270 mg/ounce).
Further, I’m not a big salt lover and prefer Planters Unsalted Dry Roasted Peanuts which contain 5 mg of sodium per ounce. I always like to start off with low or no sodium foods and add my own salt as needed.
#3: Peanuts Only Contain Fat
In addition to healthier fats, peanuts contain a lot more good-for-you nutrients. One ounce of dry roasted peanuts contains 7 grams of protein, 10% of the daily recommended amount of fiber and Vitamin E. These legumes also contain numerous B-vitamins and minerals like magnesium, phosphorus, and manganese.
This is why the 2015 Dietary Guidelines for Americans (DGA) emphasizes choosing nuts and legumes, like peanuts, as part of a healthy diet. In fact, the USDA DGA recommends consuming 5 ounces of nuts, seeds and soy products per week based on a 2,000 calorie diet. Peanuts, like other nuts and legumes, contain good-for-you nutrients that help nourish your body and keep you healthy and should be included in a well-balanced diet.
#4: You Can’t Outgrow a Peanut Allergy
Although peanut allergies are one of the most common food allergies, according to the FARE (Food Allergy Research & Education) website studies indicate that about 20% of kids with peanut allergies do eventually outgrow their allergy. This is why it is important to re-test those with peanut allergies regularly.
#5: Peanuts are for snacking only
I love snacking on peanuts, but these babies are much more versatile in the kitchen. Here are 5 ways I love to use them:
- In my Peanut Butter and Berry Jam Parfait
- In a homemade trail mix with dried apricots and dark chocolate chips
- Chopped and sprinkled on plain Greek yogurt with sliced strawberries
- In homemade granola bars
- Crushed and used as a low-carb crust for baked chicken or fish
Do Peanuts Make You Gain Weight?
Almost all of us are guilty of munching on those crunchy and crispy peanuts while binge-watching our favourite television series. Have you ever wondered how much damage that binge-eating can cause to your body? Though peanuts are known to provide many benefits to our body, but they can affect our health adversely, if not consumed in adequate amounts. The results will reflect on the weighing scale. Yes, peanuts can make you gain those extra pounds, if over-consumed.
If you’re trying to shed some extra kilos by working out day and night in the gym, then you must keep peanuts out of your diet as they can lead to weight gain and hinder your goal. You’re likely to gain weight if you’re hogging on them on a regular basis. Peanuts are extremely high in calories. There are around 166 calories present in just a handful of serving of dry-roasted peanuts.
You’re likely to gain weight if you hog on peanuts on a regular basis.
Whereas, the other oil roasted varieties of peanuts have around 170 calories. 1 handful is equivalent to 1 ounce which contains about 13-14 grams of fat. Calorie surplus happens when more calories are consumed than burnt. Excess calories are stored as fat in our body which over the long run leads to weight gain. Hence, it is of utmost importance to eat peanuts in moderation. Consumption of salted peanuts can show a significant rise on the weighing scale as it leads to temporary water weight gain. That is primarily because of the high sodium content. The idea is to eat those peanuts in moderation and not in abundance as it can bust your diet.
Even peanut butter can make you gain weight
If consumed in adequate amounts, peanuts can turn out to be healthy as well. Even though they are relatively high in calories, they are also a rich source of protein and fiber, both of which help in increasing satiety and can make you feel full for longer. This can avoid unnecessary snacking and munching of junk food items. Peanut butter is a comfort food for many people; however it comes with lots of cons as well. Even a small serving of peanut butter can make a lot of difference as it is a calorie-dense food item. Many peanut butter brands in the market have large amounts of added sugar and oil which can prove to be a deal-breaker for people who are looking reduce those extra inches.
CommentsSo, peanuts have their own pros and cons and hence its consumption should be monitored in all possible ways to avoid gaining weight.
About Deeksha SarinAn eccentric foodie and a die-hard falooda lover, Deeksha loves riding scooty in search of good street food! A piping hot cup of adrak wali chai can make her day bright and shiny!
What are the most healthful nuts you can eat?
The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.
Share on PinterestPeanuts are often more affordable than other types of nut.
Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.
Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.
Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.
According to the nutrient database that the United States Department of Agriculture (USDA) has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:
- protein: 25.80 g
- fat: 49.24 g
- carbohydrate: 16.13 g
- fiber: 8.50 g
- sugar: 4.72 g
The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.
There are also plenty of minerals in 100 g of peanuts, including those below:
- calcium: 92 milligrams (mg)
- iron: 4.58 mg
- magnesium: 168 mg
- phosphorous: 376 mg
- potassium: 705 mg
Peanuts also offer the benefit of being more affordable than many other nut varieties.
Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.
Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.
According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg
Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.
The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.
According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:
- protein: 20.16 g
- fat: 45.32 g
- carbohydrate: 27.17 g
- fiber: 10.60 g
- sugar: 7.66 g
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.
Other notable vitamins and minerals in pistachios include:
- calcium: 105 mg
- iron: 3.92 mg
- magnesium: 121 mg
- phosphorous: 490 mg
Share on PinterestCashews are rich in monounsaturated fats.
Cashews have a creamy texture that makes them a great addition to many dishes and snacks.
As reported by the USDA, 100 g of cashews contains 553 calories and the following nutrients:
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.
However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.
While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.
Along with 654 calories per 100 g, the USDA list walnuts as containing:
- protein: 15.23 g
- fat: 65.21 g
- carbohydrate: 13.71 g
- fiber: 6.7 g
- sugar: 2.61 g
Walnuts have a slightly lower mineral content than other nuts:
- calcium: 98 mg
- iron: 2.91 mg
- magnesium: 158 mg
- phosphorous: 346 mg
- potassium: 441 mg
Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid.
Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.
Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.
According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.
In the USDA database, 100 g of hazelnuts contains 628 calories as well as the following:
- protein: 14.95 g
- fat: 60.75 g
- carbohydrate: 16.70 g
- fiber: 9.7 g
- sugar: 4.34 g
This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.
The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
- calcium: 114 mg
- iron: 4.70 mg
- magnesium: 163 mg
- phosphorous: 290 mg
- potassium: 680 mg
Can You Get Enough Protein From Plant Foods?
By Leslie Bonci, MPH, RD, CSSD, LDN
To make sure we get enough protein everyday, it is important to consider quality and quantity. When we think of protein, the first foods that come to mind are typically chicken, beef and maybe eggs. But what if you opt to get your protein from plants instead of animal sources? A diet rich in vegetables, whole grains, beans, soy foods, and nuts and seeds can provide enough protein.
And the Dietary Guidelines for 2015-2020 recommend a plant-based eating plan as one of the dietary patterns to choose.
Animal Protein & Plant Protein
Amino acids are the building blocks of protein, and protein quality is determined by its amino acid composition. There are 9 essential amino acids, meaning our bodies cannot make them and we must get them from dietary sources.
Animal sources of protein — meat, poultry, fish, eggs, dairy –contain all of the essential amino acids, which makes them complete proteins. Plant proteins are considered incomplete because they do not have all of the essentials. But plant-based foods like legumes (including beans and peanuts), nuts, seeds, grains and vegetables still have varying amounts of protein.
Whole wheat toast, 2 slices : 6 grams
Broccoli, 1 cup: 4 grams
Brown rice, 1 cup: 5 grams
Beans, ½ cup: 7-9 grams
Lentils, ½ cup: 9 grams
Peanuts, 1/3 cup: 11 grams
Peanut butter, 2 Tbsp: 9 grams
Oats, ½ cup dry: 5 grams
Chia seeds, 2 Tbsp: 6 grams
Spinach, cooked-½ cup: 3 grams
And there is a myth that plant-based foods cannot provide the same benefits as animal proteins because they are incomplete. It is a fact that most plant proteins cannot make new protein for basic body functions because they are incomplete. However, you will not necessarily be in a protein or amino acid deficit if you eat primarily plant-based protein.
In fact, it’s as easy as making a peanut butter and jelly sandwich! By combining complementary proteins — grains, like rice or bread, and plant-based protein sources, like peanuts, peanut butter or beans – you create a complete protein.
Even so, eating grains and plant protein together is not necessary at every meal or snacktime. The body creates protein over a 24-hour period, NOT everytime you chow down. In other words, as long as the complementary proteins are eaten within the same day, the body accepts them as complete proteins.
For instance, you might decide to grab whole grain toast and jam at breakfast, but then have a handful of peanuts as a mid-morning snack. Even though you did not eat the grains and legumes together, your body can synthesize new protein over the course of the day.
But if you ate your toast with peanut butter, it would be a complete protein, meaning all essential amino acids are delivered within one meal. Other examples are corn tortillas with black beans, bean soup and crackers, rice and lentils, and wheat noodles with peanuts and/or peanut sauce.
To learn more about what the research says about plant-based protein,.
Learn more about your protein needs here.
And here are some ideas for 20 gram protein meals and 10 gram protein snacks:
20-gram Protein Breakfasts
#1- 2 TBSP peanut butter and jelly sandwich on whole grain bread with an 8 ounce glass of soy milk
#2: Tofu scramble made with 3 ounces soft tofu, ½ cup of spinach, and 2 slices of whole wheat bread
#3: An 8-inch whole wheat wrap with ½ cup chickpeas, ½ of an avocado, 2 TBSP shredded cheese and 2 TBSP salsa
20-gram Protein Lunches
#1: Black bean burger, lettuce, tomato, on a whole wheat bun with ½ cup baby carrots
#2: Salad of leafy greens, with ½ cup kidney beans, 2 TBSP peanuts, ½ cup brown rice , & an apple
#3: Pasta salad-Bean based pasta-1 cup with ½ cup of mixed vegetables, 2 TBSP edamame hummus
20-gram Protein Dinners
#1- 1 cup lentils with ½ cup rice, ½ cup tomatoes, 2 TBSP peanuts and ½ cup broccoli
#2- Stir-fry of 4 oz tofu, with 1.5 c Asian vegetables, served with 1 c soba noodles
#3: ½ of an acorn squash stuffed with a mixture on onions, ½ cup quinoa, 1/3 cup sunflower seeds
7/8-gram Protein snacks
- ¼ cup of peanuts
- 8 ounce glass of peanut or soy milk
- 1-2 tablespoons peanut butter
- ¼ cup hummus with vegetables
6 Benefits of Peanuts That Will Change the Way You Snack
Peanuts are one of the most popular nuts in the United States. The nuts originated in South America with archaeological evidence showing that people in Peru and Brazil may have been eating peanuts nearly 3,500 years ago (National Peanut Board, 2015). After Europeans discovered peanuts in Brazil, they helped to spread cultivation of this nut throughout North America and Asia. Of course, at that time, people did not realize that peanuts have great nutritional benefits that make them an important part of a healthy diet.
Peanuts Are an Excellent Source of Biotin
Biotin is technically considered part of vitamin B complex, but it has also been called vitamin H in the past. Regardless of what you call it, biotin is an enormously beneficial nutrient for your physiological well-being. Biotin is involved in dozens of enzymatic reactions in the body, including processes that regulate the expression of your genes.
Preliminary research suggests that biotin could be beneficial for the treatment of multiple sclerosis, diabetes, and some brain conditions (Mock, 2015). Additionally, getting enough biotin is essential for pregnant women, as even mild biotin deficiency can significantly increase risk of congenital birth defects. It is recommended that adults aim to get 30 micrograms of biotin per day. A quarter-cup serving of peanuts contains more than 26 micrograms, or 88% of your Daily Value (DV) for the nutrient.
Peanuts Are Chock Full of Heart-Healthy Monounsaturated Fats
Peanuts sometimes get a bad rap because of their high fat content. However, the types of fats in peanuts are actually the heart-healthy variety. For example, peanuts contain 80% unsaturated fat to 20% saturated fat, a similar profile to olive oil (Harvard Health Letter, 2009). The type of unsaturated fat is predominantly monounsaturated fats, which have been associated with lower cardiovascular risk. Getting plenty of monounsaturated fats in your diet promotes the artery-clearing process that keeps your blood flowing well and lowers your risk of heart attack or stroke (Harvard Health Letter, 2009).
Peanuts Contain Some of the Same Antioxidants as Red Wine
Antioxidants are a class of molecules that neutralize free radicals, the unstable molecules that can cause damage to your cells. Excessive free radical activity has been suggested as a possible mechanism for the formation of cancerous cells, meaning that getting plenty of antioxidants may lower your cancer risk (American Cancer Institute, 2014).
Red wine is well known for its antioxidant activity, and it is a great source of the powerful antioxidant resveratrol. However, peanuts are another potent but lesser known source of the nutrient (WH Foods, 2015). In animal studies, resveratrol has been associated with increased brain blood flow, which decreases risk of stroke (WH Foods, 2015). Routinely eating peanuts or peanut butter can boost your resveratrol consumption, potentially harnessing its beneficial antioxidant power.
Eating Peanuts May Protect You Against Gallstones
As their name implies, gallstones are small particles that form in the gallbladder. Certain people are at higher risk of gallstones, including women, overweight individuals, people over age 40, and those with a diet high in calories and refined carbohydrates (National Institute on Diabetes and Digestive and Kidney Diseases, 2013). In a long-term study of nurses, scientists found that eating high levels of nuts — particularly peanuts — lowered risk of gallstones by 25%. It is unclear what nutrients in peanuts help to protect your gallbladder, but eating at least one serving of peanuts per day is associated with reduced risk of gallstone formation (Tsai, Leitzmann, Hu, Willett & Giovannucci, 2004).
Peanuts Contain Copper
Copper is a trace mineral that is considered an essential micronutrient. Although often overlooked in dietary considerations, copper is necessary for several important physiological processes. In particular, copper forms a crucial part of enzymes that govern energy production and neural activity. In the nervous system, copper is needed for neurons to create the myelin sheath that encases their axons and increases the speed of neural transmission (Prohaska, 2014).
Failure to get enough copper has been associated with numerous health conditions. Even mild copper deficiency may contribute to higher risk of cardiovascular disease, while consuming sufficient amounts of copper may lower levels of harmful LDL cholesterol (Prohaska, 2014). Additionally, copper appears to play a role in neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. A quarter-cup serving of peanuts contains 0.42 micrograms of copper, which amounts to 47% of the DV for the mineral (WHFoods, 2014).
Palatable Peanut Products
Searching for the perfect peanut to add to your diet? Find a full list of our favorite peanut products- from peanut butter and peanut flour to boiled and honey roasted varieties- here. Or, peruse the small sample we’ve included below.
French Burnt Peanuts
These fantastical pieces are a once-classic candy that have become difficult to find. If you’re searching for a sweet treat, opt for something that supplies the benefits of our favorite legume and grab these delights today!
If piquant is your preferred palate then these peanuts may win a permanent position your pantry with their unique source of spice. Enjoy these delightful nuts as an anytime snack, and know that you are still getting the protein, minerals, and other nutrients that peanuts provide.
Peanut Butter Powder
We all love the scrumptious spread in our sandwiches and on our celery stalks, but the thick and sticky texture of peanut butter may limit our uses for the stuff. Well, this peanut butter powder provides an idyllic substitute to use in oatmeals, smoothies, and desserts!
Nuts, a food you may have been avoiding because of their high fat content, have been gaining traction as an all-natural health food with health benefits. Tree nuts like almonds, pecans, and walnuts are especially prized for their rich cargo of vitamins, minerals, and mono- and polyunsaturated fats.
The downside is that tree nuts tend to be pricey. But a study published online in JAMA Internal Medicine puts the humble peanut squarely in the same nutritional league as its upscale cousins. This work makes the health benefits of peanuts more accessible to lower-income shoppers.
An international team of researchers found that in more than 200,000 people from Savannah to Shanghai, those who regularly ate peanuts and other nuts were substantially less likely to have died of any cause — particularly heart disease — over the study period than those who rarely ate nuts. This adds to the existing evidence from two Harvard-led investigations — the Nurses’ Health Study and the Harvard Professionals Follow-up Study.
“This confirms what we found a few years ago — and our results were greeted with intense skepticism,” says Dr. Meir Stampfer, professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. “Botanically, peanuts are not nuts, but nutritionally they are very similar to tree nuts, and other studies have shown their benefits,” Dr Stampfer explains.
Any botanist worth his or her salt will tell you that peanuts aren’t nuts. They are actually legumes, and so are more closely related to soybeans and lentils than to almonds and walnuts. But like tree nuts, peanuts can be eaten as a filling snack or as a protein-boosting ingredient in many salads and other dishes. An ounce a day of nuts — roughly a quarter cup or a small handful — is a generally healthy portion.
The JAMA Internal Medicine study looked at nut and peanut consumption in two large groups of people spanning geographic, racial, ethnic, and income boundaries:
- 72,000 Americans, ages 40 to 79, living in 12 Southern states. Most lived on low incomes and two-thirds were African American.
- 135,000 men and women in Shanghai, China, ages 40 to 74.
The researchers used surveys to tally nut and peanut consumption. They followed the groups for several years and counted how many participants died and from what causes. In the U.S. Southern states group, those who regularly ate peanuts were 21% less likely to have died of any cause over a period of about five years. In the Chinese groups, who were followed for six to 12 years, the death rate in nut-eaters was 17% lower.
For all the groups, the researchers accounted for unhealthy influences like smoking, obesity, high blood pressure, and diabetes, which were especially common in the Southern states group.
The diversity of the participants in this new study is important. Those in the earlier Harvard studies were mostly white health professionals who were more educated and earned higher incomes than most people in the Southern states group. And in studies that just observe large groups of people over time and what they eat, such as the Harvard studies, scientists can’t be certain whether any health improvements have more to do with the participants’ lifestyles or genes rather than what the food is doing. Seeing the same health benefit across diverse groups can be reassuring.
Embrace the health benefits of peanuts
One important take-home lesson here is that the health benefits of peanuts appear to hold up across racial and income differences, which often have a strong influence on health. “This extends it to diverse populations, lending further credibility to the findings,” Dr. Stampfer says.
Another is that eating peanuts appears to be just as potent for preventing heart disease as eating other nuts. Since peanuts generally cost less than premium tree nuts, people on lower incomes can reap the health benefits of nuts on a budget.
Because this study is observational, we can’t truly be certain that it is nuts that are doing the heart-healthy deed. But compared with other “health foods,” nuts and peanuts have some pretty compelling evidence behind them. “Even if you don’t like nuts, it would still be a good idea to eat a handful every day,” Dr. Stampfer says.
Last Updated on June 21, 2019
Peanuts are one of the most popular snacks around the world.
Although peanuts are technically legumes, we class them as nuts due to their similar nutritional profile.
But are these pseudo nuts just as good for you as true nuts?
This article provides an in-depth review of peanuts and their nutritional properties.
What Are Peanuts?
The peanut, sometimes referred to as groundnut or monkey nut, is a type of legume that grows underground.
Interestingly, peanuts are more closely related to lentils, peas, and soybeans than they are to tree nuts like almonds and pecans.
However, we refer to them as nuts because of their similar appearance and nutritional profile.
Peanuts are a popular type of snack, whether raw, salted, roasted or coated in a variety of toppings.
In addition, peanut products are also very popular around the world, with peanut butter being a notable example.
Nutritionally, the nuts are primarily a source of (monounsaturated) fat, and they also offer protein and a range of vitamins and minerals.
Key Point: Peanuts are a legume but more commonly known as a nut. Unlike other nut varieties, they grow underground.
Peanuts rarely get mentioned compared to other nuts in conversations about health benefits.
However, this is perhaps undeserved as they do have a good nutrition profile.
In this section, we’ll look at some potential health benefits of peanuts.
1) Peanuts May Improve Cardiovascular Markers of Health
Research suggests that adding peanuts into the diet can improve markers of cardiovascular health.
For example, a systematic review of 13 randomized controlled trials found that peanut consumption significantly improved high-density lipoprotein (HDL) levels. Additionally, there were no changes to other markers such as triglycerides and low-density lipoprotein (LDL) (1).
As a result, peanut intake appears to lower the ratio of non-HDL to HDL.
On this note, numerous studies suggest that the non-HDL to HDL (and total cholesterol to HDL) ratio may be better markers of cardiovascular risk than traditional LDL counts (2, 3, 4, 5).
Key Point: Peanuts may improve cardiovascular health by increasing HDL levels.
2) A Good Source of Healthy Fats
Peanuts are primarily a source of dietary fat.
A one-ounce serving (28 grams) of peanuts offers 13.8 grams of fat, half of which is monounsaturated fat (6).
Among the different fatty acids in peanuts, the most predominant is called oleic acid (7).
Oleic acid is also the primary fatty acid in olives and olive oil, and it has a “heart healthy” reputation.
Some initial cell line (test tube) and animal studies suggest that oleic acid may have anti-inflammatory properties and promote fatty acid oxidation (8, 9).
However, further human trials are necessary to improve knowledge in this area.
Key Point: Peanuts contain large amounts of oleic acid, a monounsaturated fatty acid that may have various health benefits.
3) A Good Source of Protein
Peanuts offer approximately 7.2 grams of protein per 28-gram serving (6).
This protein content is equivalent to over 25 grams of protein per 100 grams, which is a significant amount.
On the negative side, the protein digestibility rating of peanuts is only around 0.52 (compared to 0.92 for beef and 1.00 for eggs) (10).
However, peanuts are still a reasonably good source of plant protein.
Key Point: Peanuts contain high amounts of protein, but it isn’t as digestible as animal proteins like eggs and meat.
4) Rich In Biotin (Vitamin B7)
Not many people know about biotin, a compound that is also known as vitamin B7.
This vitamin was formerly known as ‘vitamin H,’ and it plays a vital role in energy metabolism. Biotin also appears to help regulate blood sugar levels (11, 12).
On the positive side, peanuts are one of the best dietary sources of biotin, and only organ meats and eggs contain more of the vitamin.
Peanuts contain 175 ng of biotin per gram (13).
Key Point: Peanuts offer high amounts of biotin, an essential vitamin that plays a role in energy metabolism.
5) Peanuts Are Associated With Longevity Benefits
As always with associations, it is important to recognize that correlation doesn’t necessarily equal causation.
That said, studies show an association between peanut consumption and longer life.
For instance, three extensive cohort studies, featuring over 200,000 participants, found that higher peanut intake had an association with (14);
- A decreased risk of total mortality
- Lower risk of mortality from cardiovascular disease
However, it is worth being aware of possible confounders, such as the ‘healthy user bias.’
To illustrate this point, people who make an effort to consume higher amounts of nuts are also more likely to have other healthy lifestyle habits such as exercise.
As a result, it is hard to prove that the intake of one specific food is responsible for the benefits.
Key Point: Peanuts are associated with longevity, but we can’t definitely say this is because of the peanuts.
6) Peanuts Contain Antioxidants and Polyphenols
Another potential benefit of peanuts is their antioxidant and polyphenol content.
Firstly, peanuts are a good source of vitamin E, which is a fat-soluble vitamin with antioxidant properties (15, 16).
A typical 28-gram serving of peanuts offers 2.3 mg of vitamin E, which is equivalent to 12% of the recommended daily intake (17).
Peanuts also contain a range of polyphenols, bioactive compounds that may have health-promoting properties. These polyphenols are mainly concentrated in the skins of peanuts (18, 19).
In a 5-week rodent study, adding peanut skin extract to the diet of the rats led to decreases in triglycerides and plasma fatty acids (20).
However, this does not infer the same would be true in humans, and more research is necessary in this regard.
Key Point: Peanuts are contain moderate amounts of vitamin E, and they are a rich source of polyphenols.
Potential Concerns and Side Effects
In addition to the benefits peanuts present, there are also some potential concerns and side effects to consider.
1) Peanut Allergy
Peanut allergy is one of the most common food allergies in the world.
On this note, research suggests that peanut allergy affects around 1.4% of the US population (21).
Based on the current population of 327 million people, this would be equal to 4.5 million peanut allergies in the United States alone.
Unfortunately, allergic reactions can be serious and cause anaphylaxis (a severe allergic reaction). According to research, peanuts are the most common cause of fatal anaphylaxis (22).
Symptoms of anaphylaxis can include dizziness and breathing difficulties (23).
Anyone suspecting a severe allergic reaction should seek emergency medical assistance.
Key Point: Peanut allergies are relatively common, and in some cases, they can cause severe reactions.
2) Peanuts Are High In Oxalate
Peanuts contain a moderately high concentration of oxalic acid (oxalate).
Oxalate is a compound found in some plant foods, and high amounts of it can cause problems for people with kidney problems (24).
According to Harvard School of Public Health, an ounce (28-gram) serving of peanuts contains around 27 mg of oxalate (25).
Although this is nothing to worry about for healthy individuals, it is quite high for individuals who follow a low-oxalate diet.
Diets low in oxalate are generally limited to under 50 mg of oxalate per day (26, 27).
Case studies show that high amounts of peanuts can be problematic for people with renal dysfunction (28).
Key Point: Peanuts are a moderately high source of oxalate, which can have adverse effects on individuals with pre-existing kidney issues or a history of kidney stones.
Aflatoxins are metabolic products produced by two common types of mold; Aspergillus flavus and Aspergillus parasiticus. These compounds are carcinogens, and they can grow on various crops (29).
Unfortunately, peanuts are one of the most commonly affected crops by aflatoxins. However, they usually contain such low amounts that researchers do not deem them to be a risk (30).
That said, in some situations, aflatoxin levels can increase. This increase is usually due to poor storage conditions that leave the nuts in a humid environment (31).
In developed countries, due to storage conditions and aflatoxin testing, health problems are rare from aflatoxins. Usually, aflatoxin poisoning is more of a concern in the developing world (32, 33).
However, it is a good habit to store peanuts in a cool and dark place and to discard any nuts that seem old or moldy.
Key Point: Aflatoxin contamination is a concern with peanuts, but it rarely causes problems in the developed world.
Full Nutrition Facts
For reference purposes, here is the full nutrition profile of peanuts.
The data source is the USDA Food Composition Databases, and the values are per 100 grams (6).
|Saturated Fat||6.8 g|
|Monounsaturated Fat||24.4 g|
|Polyunsaturated Fat||15.6 g|
|Omega-3 Fatty Acids||3.0 mg|
|Omega-6 Fatty Acids||15555 mg|
Peanuts are primarily a source of fat, but they also provide moderate amounts of carbohydrate and fat.
Approximately half of the carbohydrate content comes from fiber.
For anyone looking for nuts which mainly offer fat and fewer carbs, check out pili nuts.
Peanuts are a good source of B vitamins and vitamin E.
|Manganese||1.9 mg||97 %|
|Copper||1.1 mg||57 %|
|Magnesium||168 mg||42 %|
|Phosphorus||376 mg||38 %|
|Iron||4.6 mg||25 %|
|Zinc||3.3 mg||22 %|
|Potassium||705 mg||20 %|
|Selenium||77.2 mcg||10 %|
|Calcium||92 mg||9 %|
|Sodium||18 mg||1 %|
Although they are technically a legume, peanuts are just as nutritious as true tree nuts.
These “nuts” offer healthy fats, good protein content, and a wide variety of essential nutrients.
They are also an excellent snack option, especially when replacing unhealthy alternatives.
As a bonus, peanuts taste delicious – particularly in their salted and roasted forms.
For a true tree nut with a unique nutrition profile, see this guide to chestnuts.
5 Reasons to Love Peanuts
Known to most as a nut, a peanut is really a legume—packed with lots of health benefits.
With all the ongoing debate about healthy school lunches, I can’t help but think back to my childhood. My nose still stings when I remember that pungent aroma (awful to me, but perhaps inviting to others) and the heaps of steaming, mass-produced slop (unappealing to me, but perhaps scrumptious to others) that appeared daily in the cafeteria. “You’re so picky,” my friends chided me, as I bypassed the lines and made a beeline for our table, lunch box in tow. “You’re so boring,” my friends joked as they watched me unwrap yet another peanut butter and jelly sandwich.
Peanuts and I parted ways for a few years when I was in my 30s, struggling to lose the 40 pounds I put on with each pregnancy. Back then, I thought of anything that contained calories and fat as the enemy. But once I finally lost the weight and started feeding my two boys peanut butter, I couldn’t resist the occasional finger-in-the-jar swipe. It brought me a certain comfort I hadn’t had in years (and the weight didn’t come back to haunt me).
Since then, we’re friends again, the peanut and I. How did I tackle the high-fat content and calories? Moderation, of course. That’s easy to do, since it doesn’t take a lot to satisfy; peanuts’ fat and fiber content makes them very filling. And their fat—mostly of the monosaturated kind—is heart-healthy fat (not a reason to eat a LOT of it; just a reason to feel OK about eating it at all).
I say it’s a good thing peanuts are back in my life, because there are so many health benefits associated with eating them:
- Protein and fiber. Peanuts improve satiety and help maintain weight loss. Several studies have found that eating small amounts of nuts helps dieters lose weight; when nuts were allowed in their eating plans, they did not feel deprived.
- Nutrients. Peanuts are abundant in the vitamins niacin, folate, pantothenic acid, thiamin, riboflavin, choline, Vitamin B6 and Vitamin E and rich in minerals like magnesium, phosphorous, potassium, zinc, iron, copper, manganese and selenium.
- Disease control. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer. Peanuts and peanut butter are included on the DASH diet eating plan, which helps lower blood pressure.
- Antiaging. Peanuts have been found to contain the potent antiaging molecule resveratrol, the same phytochemical found in red wine and grapes. Studies have shown that resveratrol can fight the proliferation of fat cells and improve the uptake of sugar from the blood. The resveratrol in peanuts is found in the seed itself and the skin.
- Cholesterol. When postmenopausal women with high cholesterol were fed a low-fat diet that included healthy fats from peanuts, their cholesterol improved. The phytosterols that peanuts contain have been shown to reduce cholesterol.
Another interesting tidbit: The health benefits are not limited to just the peanut itself. Peanut oil and fat-free peanut flour have been shown, in hamster studies, to significantly lower cholesterol and have heart-protective effects.
This Matters: You don’t need a lot to get these benefits. Just a daily handful or peanuts—or a tablespoon of peanut butter—will do it.
For more information on peanuts, .
For my most favorite recipe in the world that includes peanut butter, .