Protein, vitamins, minerals, and antioxidants are all found in peanuts. peanuts may have additional health benefits, such as promoting fullness and aiding in the prevention of heart disease.
Peanuts (Arachis hypogaea) are a type of legume native to South America.
They go by several names, including groundnuts, earthnuts, and goobers.
Peanuts, despite their name, are not related to tree nuts. They are related to beans, lentils, and soy as legumes.
Peanuts are rarely eaten raw in the United States. Instead, they are most commonly consumed roasted or in the form of peanut butter.
Peanut oil, flour, and protein are also available. These items are found in a wide range of foods, including desserts, cakes, confectionery, snacks, and sauces.
Peanuts are high in protein, fat, and other beneficial nutrients. According to research, peanuts can help with weight loss and are linked to a lower risk of heart disease.
Peanuts nutrition facts
The following are the nutritional values for 3.5 ounces (100 grammes) of raw peanuts:
- 567 calories
- Water: 7%
- Protein content: 25.8 g
- 16.1 grammes of carbohydrates
- 4.7 grammes of sugar
- 8.5 grammes fibre
- 49.2 grammes of fat
- Saturated fat: 6.28 g
- 24.43 g monounsaturated
- 15.56 grammes polyunsaturated fat
- 0 gramme omega-3
- 15.56 grammes omega-6
- 0 gramme trans
Peanut proteins nutrition facts
Peanuts are a high-protein food.
Peanuts are a good source of plant-based protein because their protein content ranges from 22-30% of their total calories.
Some people are severely allergic to the most abundant proteins in peanuts, arachin and conarachin, which can cause life-threatening reactions.
Peanuts are particularly high-protein plant food. Keep in mind that some people are allergic to peanut protein.
Fat in peanuts
Peanuts contain a lot of fat.
They are, in fact, classified as oilseeds. A significant portion of the world’s peanut harvest is used to produce peanut oil (arachis oil).
The fat content ranges from 44-56% and is mostly made up of mono- and polyunsaturated fat, the majority of which is oleic and linoleic acids.
Peanuts contain a lot of fat, mostly mono- and polyunsaturated fatty acids. They are frequently used to produce peanut oil.
Carbs in peanuts
Peanuts are low in carbohydrates.
In fact, carbohydrate content is only about 13-16% of total weight.
Peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal because they are low in carbs and high in protein, fat, and fibre.
As a result, they are suitable for diabetics.
Peanuts are low in carbohydrates. As a result, they are an excellent dietary choice for diabetics.
Vitamins and minerals in peanuts
Peanuts are high in a variety of vitamins and minerals, including :
Biotin: Peanuts are an excellent source of biotin, which is essential during pregnancy.
Copper: Copper, a trace mineral, is frequently deficient in the Western diet. Deficiency may have a negative impact on heart health.
Niacin: Niacin, also known as vitamin B3, serves a variety of functions in your body. It has been linked to a lower risk of heart disease.
Folate: Folate, also known as vitamin B9 or folic acid, serves many important functions and is especially important during pregnancy.
Manganese: Manganese is a trace element found in water and most foods.
Vitamin E: This vitamin, a powerful antioxidant, is commonly found in high concentrations in fatty foods.
Thiamine: Thiamine, a B vitamin, is also known as vitamin B1. It aids in the conversion of carbohydrates into energy in your cells and is required for the proper functioning of your heart, muscles, and nervous system.
Phosphorus: Peanuts are high in phosphorus, a mineral that is necessary for the growth and maintenance of body tissues.
Magnesium: Magnesium, an essential dietary mineral with numerous important functions, is thought to protect against heart disease.
A single one-ounce serving of raw peanuts contains 161 calories. Coated peanuts may change the nutrition facts, but the calories may not change significantly. According to the USDA, a single serving of honey-roasted peanuts contains 162 calories.
Peanuts are high in a variety of vitamins and minerals. Biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium are among them.
Peanuts contain various bioactive plant compounds and antioxidants.
Peanuts are high in antioxidants, as are many fruits.
The majority of the antioxidants are found in peanut skin, which is only consumed when peanuts are raw.
However, peanut kernels still include:
p-Coumaric acid is a type of acid. This polyphenol is one of the most important antioxidants in peanuts.
Resveratrol. Resveratrol is a powerful antioxidant found in red wine that may reduce your risk of cancer and heart disease.
Isoflavones. Isoflavones are a type of antioxidant polyphenol that has been linked to a number of health benefits.
The acid phyticum. Phytic acid, which is found in plant seeds including nuts, may impair iron and zinc absorption from peanuts and other foods consumed at the same time.\
Phytosterols. Peanut oil contains a high concentration of phytosterols, which inhibit the absorption of cholesterol from the digestive tract.
Varieties of Peanuts
Numerous peanut varieties are used to create a variety of goods.The majority of the peanuts grown in the United States, or 13 runner peanuts, are used to produce commercial peanut butter. The biggest peanuts are Virginia peanuts, also referred to as ballpark peanuts, and they are used in gourmet snacks. Red-skinned Spanish peanuts are widely used in confections. Valencia peanuts, which can also be boiled and eaten on their own, are typically used to make natural peanut butter.
In addition to being sold in-shell, shelled, raw, dry-roasted, oil-roasted, or coated, peanuts can also be found in other forms. The texture of peanut butter can be chunky or creamy, salted or unsalted. For flavour and to prevent the spread from separating, some peanut butter brands are fortified with sugar or hydrogenated fats. Natural peanut butters, which only contain the oil found naturally in peanuts, have a tendency to separate; the oil rises to the top and must be manually incorporated before consumption.
Health Benefits of Peanuts
Many people think that the nutritional value of peanuts is inferior to that of true nuts like cashews, almonds, or walnuts. However, it is true that peanuts share many of the same health advantages as the pricier nuts and should not be disregarded as wholesome food.
Numerous essential B-complex vitamin groups, including riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates, are abundant in the nuts. Niacin, which promotes health and blood flow to the brain, is present in peanuts in amounts that equal about 85% of the RDI.
Given their high content of unsaturated fats, almonds and walnuts have received a lot of attention as “heart-healthy” foods. However, studies indicate that peanuts are just as beneficial to heart health as more expensive nuts.
Peanuts reduce cholesterol levels, which helps to prevent heart disease. Additionally, they can prevent the formation of tiny blood clots and lower your risk of suffering a heart attack or stroke.
In terms of maintaining weight, peanuts have been extensively researched.
Peanuts have a lot of fat and calories, but they don’t seem to make you gain weight.
In fact, observational studies have revealed that eating peanuts may lower your risk of obesity and help you maintain a healthy weight.
Since all of these studies are observational, they cannot establish a connection between the two events.
In spite of being instructed to maintain their starting weight, healthy women in a small, 6-month study found that switching to peanuts from other sources of fat in a low-fat diet caused them to lose 6.6 pounds (3 kg).
Another study found that adding 3 ounces (89 grammes) of peanuts to healthy adults’ daily diets for 8 weeks resulted in less weight gain than anticipated.
Peanuts are a food that is good for weight loss for several reasons:
Compared to other common snacks like rice cakes, they promote fullness more, which helps people eat less.
People seem to eat fewer other foods to make up for increased peanut consumption because peanuts are filling.
A portion of whole peanuts may pass through your digestive system without being absorbed if they are not chewed thoroughly enough
Peanuts’ high protein and monounsaturated fat content may help people burn more calories.
Insoluble dietary fibre, which is found in peanuts, has been associated with a lower risk of weight gain.
Longer Life Span
Consuming peanuts may extend your life as well. According to a large-scale study, those who consumed nuts on a regular basis, including peanuts, were less likely to pass away from any cause than those who did not.
Since the study was observational, it is impossible to say with certainty that peanuts caused the lower death rates, but they are unquestionably linked to them.
Lower Diabetes Risk
Since peanuts have a low glycemic index, eating them won’t result in an increase in blood sugar. Eating peanuts has been linked to a lower risk of type 2 diabetes in women, according to studies.
Fibre from foods like peanuts is a good source of reducing inflammation throughout the body and supporting the digestive system.
Eating peanut butter may help older individuals reduce their risk of getting gastric noncardia adenocarcinoma, a particular type of stomach cancer.
May Lower Risk of Gallstones
In the United States, 10 to 25% of adults have gallstones.
According to two observational studies, eating a lot of peanuts may lower both a man’s and a woman’s risk of developing gallstones.
Given that the majority of gallstones are made primarily of cholesterol, peanuts’ tendency to lower cholesterol could be to blame.
To verify these results, additional research is required.
How to Use Peanuts
You can eat peanuts raw, blanched, roasted, boiled, fried, powdered, or make peanut butter out of them. Because the skin contains so many antioxidants and phytochemicals, eating them with their thin, papery skin is nutritionally the most advantageous. It’s simple to increase the amount of peanuts in your diet, whether you choose to eat raw peanuts or peanut butter.
Here are some recipes that incorporate peanuts in different ways:
- Make cookies or pies with peanuts.
- Make a sandwich with peanut butter and banana.
- To hummus, add peanut butter.
- Add peanuts to your yoghurt as a garnish.
- Add peanuts to your salad.
- To your stir-fry or noodle dish, add peanuts.
- Add peanuts to your trail mix.
- Spring rolls are dipped in Thai peanut sauce.
Adverse effects and individual concerns
Eating peanuts has not been associated with many negative effects besides allergies.
However, there are some health issues to take into account.
A species of mould called Aspergillus flavus can occasionally contaminate peanuts and produce aflatoxin.
Loss of appetite and jaundice, a yellow discoloration of the eyes, are the main symptoms of aflatoxin poisoning and are typical indicators of liver issues.
Liver failure and liver cancer can result from severe aflatoxin poisoning.
Aflatoxin contamination risk is influenced by how peanuts are stored. Warm, muggy weather puts people at risk, especially in the tropics.
By properly drying peanuts after harvest and maintaining low temperatures and humidity levels during storage, aflatoxins can be effectively avoided.
Numerous antinutrients, or substances that hinder nutrient absorption and lower nutritional value, are present in peanuts.
Phytic acid stands out among the antinutrients found in peanuts.
Each and every type of edible seed, nut, grain, and legume contains phytic acid (phytate). It ranges from 0.4% to 4.5% in peanuts.
The availability of iron and zinc in peanuts is decreased by phytic acid, slightly decreasing the nutritional value of peanuts.
In well-balanced diets and among people who regularly eat meat, this usually isn’t a problem. However, it might be an issue in developing nations where grains or legumes are the primary food sources.
One of the most typical food allergens is peanuts.
According to estimates, 1% of Americans have a peanut allergy.
Peanut allergies can be fatal, and they are occasionally regarded as the most severe allergen.
All peanuts and peanut products should be avoided by those who have this allergy.
Frequently Asked Questions About Peanuts
Eating peanuts regularly can be very healthy for you. A plant-forward diet can benefit greatly from the addition of peanuts.
Peanuts reduce cholesterol levels, which helps to prevent heart disease. Additionally, they can prevent the formation of tiny blood clots and lower your risk of suffering a heart attack or stroke. You can feel full on fewer calories by eating foods high in protein.
Therefore, if eaten in the proper portions, adding peanuts or peanut butter to your diet as a healthy addition can be done without feeling guilty or blowing “the diet” budget. Two tablespoons of peanut butter or a handful of peanuts (between one and two ounces, depending on size) are the suggested daily servings.
Additionally, peanuts are a good source of dietary fibre and contain a variety of essential nutrients, such as vitamin E, several B group vitamins, iron, zinc, potassium, and magnesium, as well as antioxidant minerals (selenium, manganese, and copper) and other compounds.
Around 42 grammes of peanuts are the daily maximum amount that is advised. It’s equivalent to 16 peanuts. Since peanuts are high in fat and have a lot of calories, it’s important to eat them in moderation. Despite being a healthy food, they shouldn’t be consumed in excess.
“The best time to consume peanuts would be morning or day time.