Americans love their peanuts. Last year alone, 5.9 billion pounds were produced in the United States, according to Statist. Whether roasted or salted as a snack, spread on toast, or added to recipes for added flavor, peanuts are a versatile and beloved food. But are peanuts good for you?
Beyond their gluttony, peanuts have a nutritional impact. Rich in protein, healthy fats and various vitamins and minerals, they can support everything: heart health has muscle recovery. However, like any food, peanuts have potential benefits and harms that should be considered before adding more. legumes to your diet.
To help you make a decision, we consulted registered dietitians to learn the pros and cons of eating peanuts. Here’s what they had to say so you can make an informed choice for your health. Read on to learn more, and if you like to eat your peanuts as a spread, check out the 22 Healthiest Peanut Butters, According to Dietitians.
Nutritional value of peanuts
Nutrition per 1 ounce (28 grams) serving:
Calories: 161
Fat: 14 g (Saturated fat: 2 g)
Sodium: 5 mg
Magnesium: 48mg
Crabs: 4.5 g (Fiber: 2 g, Sugar: 1 g)
Protein: 7g
Benefits of peanuts
They are an excellent source of plant-based protein.
Destini Moody, RDN, CSSD, LDdietitian and sports dietitian with Review of Garage Gymsays, “For every 100 grams of peanuts, there are about 25 grams of protein, making peanuts about 25 percent protein by weight.”
This high protein content makes peanuts a fantastic option for those looking to increase their protein intake, especially vegetarians and vegans. In addition, the amino acids contained in peanuts (leucine in particular) support muscle repair and growthwhich is essential for anyone leading a healthy and active lifestyle.
They can improve heart health.
Research suggests that including nuts like peanuts in a balanced diet can be a great way to protect your heart while enjoying a nutrient-rich snack. “Peanuts are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health,” explains Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Beard.
“These healthy fats help lower low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol, and increase high-density lipoprotein (HDL) cholesterol, or “good” cholesterol, to help lower your risk of coronary heart disease. diseases and strokes,” she adds.
They are rich in magnesium.
Many people don’t get enough magnesium, and peanuts significantly increase this essential nutrient. Moody notes, “One cup of peanuts provides about 30 percent of your daily magnesium intake,” which the National Institute of Health says it can help support bone health, cardiovascular function, and a healthy nervous system.
They support healthy weight management.
Thanks to their nutritional density, peanuts can be useful in weight management. Masi tells us: “Thanks to their high protein and fiber content, peanuts can promote a feeling of fullness, which helps control appetite and reduce overall calorie intake. The fats in peanuts are also digested slowly, prolonging satiety. This can be beneficial for weight. management and avoid overeating.
They help fight inflammation.
Inflammation is linked to many chronic diseases, and studies found that peanuts contain compounds that help combat this problem. “Peanuts contain multiple antioxidants, such as p-coumaric acid and resveratrol, which help fight oxidative stress in the body,” says Moody.
They can improve digestive health.
Peanuts are an excellent source of fiber, an essential nutrient for healthy digestion. Masi explains: “Peanuts support healthy digestion by promoting regular bowel movements and preventing constipation. » Fiber too supports a healthy gut microbiomewhich can improve digestive health and immune function.
They can help regulate blood sugar levels.
The high fat and fiber content of peanuts helps control blood sugar levels. Studies show that eating nuts (including peanuts) can help prevent and manage type 2 diabetes. Moody explains: “The fat in peanuts slows digestion, preventing blood sugar spikes when eaten with other foods, especially those rich in simple carbohydrates. »
Potential Disadvantages of Eating Peanuts
They are high in calories.
Although peanuts are rich in nutrients, they are also high in calories. Moody notes, “Peanuts, like all other nuts, are high in heart-healthy fats, but that also means they’re high in calories.” To avoid consuming too many calories, it’s best to portion out your peanut servings beforehand, especially if you’re watching your weight or calorie intake.
They contain oxalates.
“Peanuts contain oxalates, which are compounds that can bind to calcium and form calcium oxalate crystals,” Masi explains. “In susceptible people with gout or other conditions, high oxalate intake may contribute to the formation of kidney stones, causing pain and discomfort. People with a history of kidney stones should monitor their intake of oxalate.”
They can be high in sodium.
Salted peanuts can be deceptively high in sodium, especially if you’re not careful with your intake. “Dry-roasted, salted peanuts can contain an average of 410 milligrams of sodium per 100 grams,” says Moody. For those watching their sodium intake, especially people with heart conditions, it is best to choose unsalted or lightly salted peanuts to avoid exceeding the recommended daily sodium limit of 2,300 milligrams per day.
Are peanuts good for you?
Peanuts can be a healthy addition to your diet. They offer many benefits, such as being a good source of plant-based protein, heart-healthy fats, magnesium and fiber, which contribute to muscle repair, heart health, digestion, weight management and to the regulation of blood sugar. They also contain antioxidants that help fight inflammation.
However, peanuts are high in calories and can be high in sodium if salty. In addition, their oxalate content may pose a risk for people prone to kidney stones.
Opt for unsalted varieties to enjoy the benefits of peanuts while minimizing potential downsides.
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