Are Peanuts Healthy?
While many people know peanuts are beneficial for their health, some are wary of eating too many because of the high fat content. In fact, some even ask the question, ‘are peanuts healthy?’
While it’s true to say there’s more fat in a peanut butter sandwich than in a McDonald’s cheeseburger, peanut butter is certainly not a dietary evil.
Overall, the nutritional composition of peanuts is extremely good, with most of the peanut’s fat being monounsaturated. They also provide an excellent source of protein, vitamin E, and fibre (which is more than we can say for the cheeseburger!).
In fact, research confirms that eating a portion of peanuts, or peanut butter, every day may help reduce the risk of heart disease, type II diabetes and gallbladder disease, without the risk of weight gain.
flickr: worldbank
10 interesting facts about peanuts…
- Peanuts are not nuts. These are actually a pulse and belongs in the legume family along with peas, beans and lentils.
- Peanuts grow under the ground, not on trees.
- Peanuts, peanut butter and peanut oil are excellent sources of heart-healthy unsaturated fats, like those found in olive oil. More than 75% of the total fat content is unsaturated.
- Peanuts are 25% protein.
- Peanuts contain resveratrol, plant sterols and other phytochemicals which research is indicating have cardio-protective and cancer inhibiting properties.
- Peanuts and peanut butter contain beneficial minerals such as zinc, magnesium, copper and selenium.
- Peanuts and peanut butter contain B-vitamins, folate and Vitamin E.
- Peanuts and peanut butter are natural sources of soluble and insoluble fibre.
- Peanuts and peanut butter are plant foods and contain no cholesterol.
- Peanuts have a very low glycaemic index (14).
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24 Comments
larry
03.24.2010
Thank you!
Ken
05.18.2010
I just had a bag of peanuts because I was hungry and everything else in the vending machine would have given me a stomach ache (potato chips, cookies, cheese crackers). So the bag of peanuts was the lesser of 30 evils. Glad to read it might not have been evil at all.
Melanie
05.19.2010
Hey Ken,
Good choice! It’s difficult when you’re out and about to make the right choices, nuts and dried fruits too are a good fall-back option.
Jackie Chan
06.17.2010
Peanuts are awesome.. Be sure to get unsalted whenever possible though!
Melanie
06.22.2010
Yes, I agree.
elizabeth
07.02.2010
thanks!!!! i was jus curiose because me and my brother were eating peanuts last night and he was all like, “you know, peanuts are healty for you” and i was like yea sure whatever, so i thought i would reasearch it and he just proved me wrong!!!!! : o {
Melanie
07.16.2010
Haha… what else are brothers for, eh??
I’m glad you found Dietriffic!
Jay
07.26.2010
I just wanted to give my thanks. My dad always told me that peanuts were extremely healthy, more so than potato chips as a snack (which I don’t like half as much as a handful of these things). I had no idea how much, though. I had no idea they weren’t actually nuts! Talk about irony!
Now we get a jar every weekend for our shopping trips.
Melanie
07.27.2010
Hi Jay,
Thank you! Yes, they are very healthy. For a little more variety, you could also snack on a handful of mixed, whole nuts.
Lisa
08.02.2010
What is the best way to eat peanuts? Raw, roasted, dry-roasted, or boiled? I know unsalted, but I was wondering if it is okay to eat roasted peanuts.
Melanie
08.12.2010
Hi Lisa,
Lightly roasted or raw peanuts are absolutely fine.
Gillian
01.23.2011
I was told that you use up the same amount of calories by eating one peanut at a time, as you would eating a handful at one time … do you know anything about facts to back that up please? It seems to make sense … but …
Melanie
01.28.2011
Hi Gillian,
I have never come across that idea.
I think the benefit of eating the peanuts one at a time, rather than in handfuls, is that you slow down the eating process, so you have the potential to eat more mindfully, therefore eating less in one sitting, and taking in less calories as a result. Alternatively, when you eat handfuls at a time, before you know it, you’ve eaten a whole bag of nuts, and the calorie intake is huge.
I would suggest measuring out a serving of nuts (1 to 1 1/2 ounces) and eating them slowly and mindfully. I cannot say you will use up more calories eating in this way, but the overall calorie intake has potential to be less (rather than eating straight from the bag), and you will feel more satisfied by slowing down the eating process.
Ann Ford
02.20.2011
Does peanuts cause Kidney Stones
Melanie
02.21.2011
Hi Ann,
If you are susceptible to kidney stones you can prevent the oxalate build up somewhat by:
Drinking plenty of fluids.
Eating calcium-containing foods — the calcium binds the oxalate in the gut preventing it from being absorbed.
Avoiding foods containing oxalates, such as spinach, beans, beets, berries, green peppers, chocolate, coffee, colas, peanuts, peanut butter, and wheat bran.
Benjamin
02.24.2011
I found your site after feeling guilty about grabbing a bag of peanuts for an afternoon snack!
I was craving peanuts for some reason! After reading about all the healthy benefits, I guess my body was trying to tell me something!
Melanie
02.28.2011
Hi Benjamin,
I’m glad you found Dietriffic!
Magnix
05.25.2011
I ate a bag of Chili Lemon Peanuts! Never got hungry for dinner! Is it still ok to eat that much? I mean I have been eating tons of peanuts at work almost daily! Im 40 and still skinny!
VENKATESHA MURTHY T S
06.10.2011
Dear Melanie!!!!!!
Best methods of eating nuts for breaking monotony, and to have variety, Can you guide in this direction?
1. We in India eat Nuts ( Pea Nuts, Almonds, Cashews, and other locally grown ones) in the preparation of foods for snacks, lunch, dinner, etc.
2. We normally eat Ground Nuts as Raw, Roasted, Roasred & treated with Chili powder & salt, Also Made as small cakes with Jaggery + Coconut Powder + Cardamom Powder + Roasted Ground Nuts. Munch them some times after lunch, After night food. etc.
The basis of eating is not known to me. However this tradition has come since long years, say from our forefathers period or so.
In case you have any scientific proven methods with their advantages / dis-advantages, please let me know. In case I find from some sources I will try to keep you informed.
Venkatesha Murthy T S
Melanie
07.01.2011
Hi Venkatesha,
This article may be helpful: http://www.dietriffic.com/2010/04/27/are-nuts-fattening/
Michael Redbourn
12.20.2011
I’m glad I found your site.
I’m not overweight but have always avoided nuts even though I like them because I thought they were so fattening.
I live in Israel and you can buy all different kinds, sold loose, at kiosks on every corner.
So I’ll eat some with my next beer
Melanie
12.21.2011
Sounds wonderful… minus the beer!!
Kate Shaw
02.01.2012
Hello,
Am i ok eating wasabi coated peanuts? Im trying to get some extra fibre and protien into my diet as i am exercising a lot and i was told nuts were a great source of both.
Thanks, Kate
Melanie
02.02.2012
Hi Kate, For the most part, it’s best to stick with whole, unsalted, unroasted nuts. So, wasabi peanuts are okay for a treat, but I think they are all roasted and coated in wasabi seasoning, right?
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