Peanuts grow below ground as the fruit of the peanut plant.
Many people believe the peanut is not as nutritionally valuable as true nuts like almonds, walnuts, or cashews. But actually, peanuts have many of the same health benefits as the more expensive nuts and should not be overlooked as a nutritious food.
Heart - Much attention has been paid to walnuts and almonds as “heart-healthy” foods, given their high content of unsaturated fats. But research suggests that peanuts are every bit as good for heart health as more expensive nuts.
Peanuts help prevent heart disease by lowering cholesterol levels. They can also stop small blood clots from forming and reduce your risk of having a heart attack or stroke.
Weight Loss - Foods with a lot of protein can help you feel full with fewer calories. And among nuts, peanuts are second only to almonds when it comes to protein count. Studies have shown that people who include a moderate number of peanuts in their diet will not gain weight from peanuts. In fact, peanuts could help them lose weight.
Longer Life Span - Eating peanuts might help you live longer too. A large-scale study found that people who regularly ate any kind of nuts (including peanuts) were less likely to die of any cause than were people who rarely ate nuts.
Because the study was observational, it cannot prove that peanuts were exactly what caused the lower death rates, but they are definitely associated with them.
Lower Diabetes Risk - Peanuts are a low-glycaemic food, which means that eating them won’t cause a spike in your blood sugar levels. Studies have shown that eating peanuts can lower the risk of type 2 diabetes in women.
Reduce Inflammation - Peanuts are a good source of fibre, which helps reduce inflammation throughout your body as well as aids your digestive system.
Cancer Prevention - Research has demonstrated that for older people, eating peanut butter may help lower the risk of developing a certain type of stomach cancer called gastric non cardia adenocarcinoma.
Nutrition - Peanuts are rich in protein, fat, and fibre. While peanuts may have a large amount of fat, most of the fats they contain are known as “good fats.” These kinds of fats actually help lower your cholesterol levels.
Peanuts are also an excellent source of Magnesium, Folate, Vitamin E, Copper, and Arginine.
Nutrients per Serving
A ¼ cup serving of raw peanuts contains:
- Calories: 207
- Protein: 9 grams
- Fat: 18 grams
- Carbohydrates: 6 grams
- Protein: 9 grams
- Fibre: 3 grams
- Sugar: 1 gram
Peanut Allergies
While peanuts are healthy foods, not everyone can enjoy them. An allergy to peanuts is the most common food allergy in Australia, causing the majority of all food-allergy-related deaths.
A mild peanut allergy shows symptoms like itchy hives, nausea, or swelling of the face. However, a severe peanut allergy can cause a life-threatening reaction known as anaphylaxis. Symptoms of anaphylaxis include trouble breathing; a change in alertness; nausea; vomiting; seizure; chest pain; swelling of the tongue, face, or lips; extreme drowsiness; and feeling dizzy, confused, or light-headed.
It’s important to talk to a doctor if you experience any uncomfortable feelings while eating peanuts.
