Although often called a nut, peanuts are actually legumes—related to beans and lentils. Native to South America, peanuts are now grown worldwide and consumed in many forms: raw, roasted, as peanut butter, or in oils and sauces. More than just a snack, peanuts are rich in nutrients, protein, and healthy fats, making them a powerful and accessible food choice.
What Makes Peanuts Nutritious?
Peanuts are dense in nutrients and offer a range of health benefits:
- High in protein: 25–30g per 100g
- Rich in healthy fats: Mostly monounsaturated and polyunsaturated
- Packed with fiber: Aids digestion and satiety
- Source of vitamins B3, E, folate, and minerals like magnesium, phosphorus, zinc, and potassium
- Contain antioxidants such as resveratrol and flavonoids
Their combination of protein and healthy fats makes peanuts a filling snack that can help manage hunger and blood sugar levels.
Health Benefits of Peanuts
1. Heart Health
- Monounsaturated fats may help reduce bad cholesterol (LDL) and raise good cholesterol (HDL)
- Rich in arginine, which supports blood vessel function
2. Weight Control
- Despite being calorie-dense, peanuts increase satiety, helping to reduce overall food intake
- Studies suggest regular peanut eaters are less likely to gain weight
3. Blood Sugar Regulation
- Low in carbs and high in healthy fats, peanuts have a low glycemic index
- Beneficial for people with type 2 diabetes or insulin resistance
4. Cognitive and Aging Protection
- Antioxidants like resveratrol support brain health and may reduce inflammation
- Vitamin E and niacin help protect neurons and improve blood flow
Common Ways to Eat Peanuts
- Raw or roasted (unsalted preferred for heart health)
- Peanut butter (choose natural types with no added sugar or hydrogenated oils)
- Crushed peanuts in Asian dishes, salads, and desserts
- Boiled peanuts, a traditional snack in the southern US
- Peanut oil for cooking—has a high smoke point and mild flavor
Cautions and Considerations
- Allergy alert: Peanut allergies are among the most common and can be life-threatening.
- Mold risk: Peanuts may contain aflatoxins, harmful compounds produced by certain fungi. Choose fresh, properly stored peanuts and certified brands.
- Caloric density: One handful (~30g) = ~170 kcal, so portion control matters.
Glossary
- Legume — A plant from the pea family; includes beans, lentils, and peanuts.
- Monounsaturated fats — Heart-healthy fats found in nuts, avocados, and olive oil.
- Aflatoxins — Toxins produced by mold that can contaminate improperly stored peanuts.
- Glycemic index — A measure of how fast a food raises blood sugar levels.
- Resveratrol — A plant compound with anti-aging and anti-inflammatory effects.
