Health Benefits of Peanuts

Peanuts, scientifically known as Arachis hypogaea and sometimes called groundnuts, are legumes belonging to the Fabaceae family, which includes beans and lentils. Despite having nuts in the name, peanuts are considered legumes because they're edible seeds that grow in pods. People worldwide enjoy peanuts in many forms, including peanut oil, peanut butter, and peanut snacks.

Peanuts are packed with nutrients. They contain all 20 amino acids (the building blocks of protein), fiber, vitamins, minerals, and heart-healthy monounsaturated fats. They also have health-boosting compounds like resveratrol and flavonoids, which have antioxidant properties.

However, peanuts are a major food allergen and can lead to life-threatening allergic reactions in some people. If you have a peanut allergy, it's important to avoid all forms or traces of peanuts.

Provide Antioxidants

Plant compounds in peanuts, like resveratrol and flavonoids, have antioxidant effects. Peanuts are also high in vitamin E, which has antioxidant properties. Antioxidants protect cells from free radicals, which are unstable molecules that can cause disease. For example, research suggests resveratrol and flavonoids can help protect against heart disease and cancer.

Consuming peanuts with their skins doubles their antioxidant capacity, and roasting the legumes can further boost antioxidants. Boiling also increases peanuts' antioxidant concentration.

May Protect Heart Health

Peanuts can protect heart health due to their healthy fats, nutrients, and antioxidant-rich composition. They're also rich in phytosterols, naturally occurring compounds in plants similar in structure to cholesterol. When consumed, phytosterols compete with cholesterol for absorption in the gut, blocking cholesterol absorption and reducing blood cholesterol levels.

Consuming phytosterols, also called plant sterol and stanol esters, as part of a heart-healthy diet can lower total and LDL cholesterol. This can improve cholesterol profiles and reduce the risk of cardiovascular disease.

Can Help Manage Blood Sugar

Peanuts are a blood sugar-friendly food due to their low glycemic index and fiber content, both of which help maintain steady blood sugar levels.

A small study found that eating 28 grams (g) of dry roasted, unsalted peanuts as a nighttime snack did not affect fasting blood sugar or other health markers in people with elevated blood sugar. However, the snack did increase participants' intake of healthy fats and plant-based protein.

Have Anti-Inflammatory Properties

Acute inflammation is a normal and quick body response to injury or infection, causing redness and swelling that lasts for a short time. Chronic inflammation is slow and long-term, lasting months to years, and is linked to diseases like diabetes, heart disease, and joint problems.

Peanuts are rich in compounds and nutrients that can fight inflammation, including resveratrol, arginine, fiber, and magnesium. Most plant foods offer some inflammation-fighting effect. A plant-rich diet that includes peanuts is linked to beneficial gut bacteria that produce butyrate, a short-chain fatty acid with anti-inflammatory effects.

A study with over 200 participants found that a diet rich in fresh fruits, nuts, seeds, and peanuts is linked to gut bacteria with higher anti-inflammatory potential.

May Aid in Weight Management

Considerable early evidence shows that eating peanuts and peanut butter doesn't lead to weight gain. In a small study, adults at high risk for type 2 diabetes who ate 35 g of lightly salted dry-roasted peanuts before two main meals daily lost as much weight as people following a traditional low-fat diet after six months.

The peanut diet also led to greater reductions in systolic blood pressure (top number), potentially lowering the risk of cardiovascular disease.

Nutrition of Peanuts

Peanuts contain more protein and monounsaturated fat than most other nuts. They're rich in several vitamins and minerals and are a good source of fiber and antioxidant compounds.

One ounce (oz) of raw peanuts provides:

• Calories: 161
• Protein: 7.31 grams (g)
• Total fat: 13.9 g
• Monounsaturated fat: 6.92 g
• Polyunsaturated fat: 4.42 g
• Carbohydrates: 4.56 g
• Fiber: 2.41 g
  
• Copper: 0.323 milligrams (mg), or 36% of the Daily Value (DV)
• Manganese: 0.547 mg, or 24% of the DV
• Niacin (vitamin B3): 3.43 mg, or 21% of the DV
• Vitamin E: 2.36 mg, or 16% of the DV
• Thiamin (vitamin B1): 0.181 mg, or 15% of the DV
• Magnesium: 47.6 mg, or 11% of the DV
  
• Pantothenic acid (vitamin B5): 0.502 mg, or 10% of the DV
  

Peanuts are packed with essential nutrients like healthy fat. Their fat profile is rich in monounsaturated fat, which makes up about 50% of the total fat content. This type of fat, also found in other nutritious plant-based foods such as nuts and avocado, can aid in lowering low-density lipoprotein (LDL) cholesterol (bad cholesterol). Keeping LDL levels low can help lower the risk of heart disease and stroke.

Peanuts offer more protein than any nut, comparable to or better than beans, making them a great ingredient for boosting protein in meals.

They're rich in vitamins like B vitamins and vitamin E. B vitamins aid in energy conversion and red blood cell production, while vitamin E supports the immune system and widens blood vessels to prevent blood clotting.

Peanuts are also packed with minerals like copper and manganese, which support the immune system and bone health.

Risks of Peanuts

Peanuts are a major food allergen, and the exact cause of the allergy is unknown. A peanut allergy reaction can occur within a few minutes to a few hours and can be life-threatening. Food allergy symptoms include hives, rash, swelling in the mouth and throat, abdominal pain, breathing difficulty, and anaphylaxis.

Peanuts can be contaminated by Aspergillus flavus, a fungus that produces the toxin aflatoxin. This contamination can happen during transportation or storage. Aflatoxins are highly toxic and carcinogenic. Other crops like nuts, corn, and cottonseed are also susceptible.

Farmers and agricultural workers can inhale dust from contaminated crops, increasing their exposure to aflatoxin. To reduce aflatoxin exposure, buy major commercial brands of peanuts and peanut butter and discard any moldy, discolored, or shriveled peanuts.

The U.S. Food and Drug Administration (FDA) tests foods for aflatoxins to minimize risk, and no outbreaks have been reported in the U.S., although they have occurred in some developing countries.

Tips for Consuming Peanuts

To best store peanuts, keep them in a cool, dry place in an airtight container to prevent mold growth and contamination. Refrigerating or freezing peanuts can also help extend their shelf life and maintain freshness.

Peanuts are a convenient and portable snack that can be enjoyed on their own. Here are some ways to incorporate peanuts into your diet:

• Add peanuts to salads for a crunchy topping
• Mix peanuts into yogurt or oatmeal for added texture and nutrients
• Include peanuts in trail mix with dried fruits and other nuts
• Stir peanuts into stir-fries or noodle dishes for extra flavor and protein
• Sprinkle chopped peanuts on top of ice cream or desserts
• Blend peanuts into smoothies for a protein boost
• Incorporate peanuts into baked goods like cookies, brownies, or granola bars
• Add peanuts to homemade energy bars or protein balls
• Use crushed peanuts as a coating for poultry or fish
• Make peanut butter by blending roasted peanuts in a food processor until smooth, adjusting the texture, and adding salt or oil to taste

A Quick Review

Peanuts are a nutrient-rich plant food packed with protein, healthy fats, vitamins, minerals, and antioxidants, which benefit overall health, including heart health. While peanuts offer several health benefits, they also carry risks like allergies and potential aflatoxin contamination.

To reduce exposure to aflatoxins, it's best to choose major commercial peanut butter brands. Enjoy peanuts as a snack or in dishes, from salads and stir-fries to desserts and cereals.