Peanuts : Nutrition Facts And Health Benefits
Peanuts are a legume that originated in South America.
They go by a variety of names, such as groundnuts, earthnuts, and goobers.
Despite their name, peanuts are unrelated to tree nuts. As a legume, theyre related to beans, lentils, and soy.
In the United States, peanuts are rarely eaten raw. Instead, they are most often consumed roasted or as peanut butter.
Other peanut products include peanut oil, flour, and protein. These goods are used in a variety of foods, such as desserts, cakes, confectionery, snacks, and sauces.
Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.
This article tells you everything you need to know about peanuts.
Here are the nutrition facts for 3.5 ounces of raw peanuts:
Peanuts are high in fat.
In fact, they are classified as oilseeds. A large proportion of the worlds peanut harvest is used for making peanut oil .
The fat content ranges from 4456% and mainly consists of mono- and polyunsaturated fat, most of which is made up of oleic and linoleic acids .
Peanuts are high in fat, consisting mostly of mono- and polyunsaturated fatty acids. They are often used to make peanut oil.
Key Peanut Takeaways And Recap
Generally speaking, peanuts are a low carb option and are okay on a Keto Diet. Peanuts and pure peanut butter with no sweeteners will not raise blood sugar.
Peanuts are legumes and are not considered Paleo.
Peanuts contain Lectins which are known to be resistant to human digestion. Lectins trigger your body to produce antibodies in an attempt to destroy the Lectins. Lectins are also known to contribute to: Joint Pain, Allergic Reactions, Headaches, Autoimmune Issues, Fatigue], Brain Fog
Peanuts contain Saponins which are known to irritate and damage the lining of the intestinal tract.
Raw peanuts contain Aspergillus flavus which is 20 times more carcinogenic than DDT found in pesticides.
The protein found in peanuts is a poor source of protein in comparison to animal products.
Peanuts contain iron. However, Iron in plants is bonded to phytates which reduces the absorption rate by as much as 80%. Translated: the iron in peanuts isnt enough to justify eating peanuts for iron.
If you struggle with digestive issues and decide to consume beans, legumes often, youll end up worse off. Peanuts contribute to an unstable gut and are considered a FODMAP.
Peanuts Butter Vs Almond Butter
Peanuts butter is a classic American nut butter spread. It is made from roasted peanuts and has a characteristic deep, nutty flavor. Almond butter is a newer spread, first becoming popular in the 1990s. It is made from ground almonds and has a lighter, more delicate flavor. Some people prefer almond butter because it does not contain saturated fat and has a lower calorie count than peanut butter.
However, almond butter is also more expensive than peanut butter. Peanut butter is also a good source of protein, while almond butter contains more fiber. In the end, it comes down to personal preference which spread you prefer. Try both spreads and see which one you like best!
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Storage And Food Safety
Unshelled and shelled peanuts stored in a cool, dry pantry should last for 1 to 2 months, but their shelf life can be extended to 4 to 6 months if kept in the refrigerator. Opened peanut butter lasts 2 to 3 months in the pantry and 6 to 9 months in the fridge.
If buying tinned, sealed peanuts, try to consume them by no later than the “use-by” date . If kept beyond the expiration date, peanuts can go rancid and turn bad, even in sealed containers. Once the container is open, keep the peanuts in the refrigerator to maintain their flavor and freshness.
You can tell a peanut is rancid if it either has a slightly fishy, moldy, or sour-milk smell. If the peanuts are shriveled, black, or have evidence of mold, toss them out. If unsure, you can take a bite a rancid peanut will taste bitter or sour.
Moldy peanuts are especially problematic as they can produce a toxin known as aflatoxin. Eating rancid peanuts can lead to aflatoxin poisoning, a condition that can impair liver function and lead to jaundice, fatigue, loss of appetite, and liver damage. It has even been linked to liver cancer.
Yeah But Do You Eat Peanuts
I do but I shouldnt. And I dont eat them all the time .
All in all I would say that ideally, we should avoid peanuts. Theyre doing us no favors. In fact, weve opted to make our commercial kitchen completely peanut free. However, we do sell products in our store that contain peanuts. I would love to be able to make some products with peanuts but I just cant justify the pros over the cons. There are just too many negatives when it comes to peanuts, especially for those trying to heal.
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Maintaining A Healthy Weight
Because peanuts are full of healthful fats, protein, and fiber, they make a satisfying snack. Eating them in moderation may help a person maintain a healthy weight.
Research found that women who ate nuts, including peanuts, twice a week had a slightly lower risk of weight gain and obesity over 8 years than those who rarely ate nuts.
A large-scale study found that eating peanuts and other nuts may reduce a persons risk of obesity over 5 years.
Boiled Peanut Nutrition Facts
Boiled peanuts hold some souped-up nutritional benefits! Boiling peanuts has a significant effect on their phytochemical composition, increasing their total flavonoid and polyphenol count,6 which are better known as antioxidants. In fact, boiled peanuts have nearly four times the number of antioxidants found in other kinds of peanuts.
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Will Peanuts Kick You Out Of Ketosis
Eating more than 30-50 grams of carbs per day may provide your body with enough glucose to stop producing ketones and fuel your muscles and brain with glucose instead.
Not ideal if your goal on keto is to lose weight.
130 grams of fat
64.7 grams of protein
Plus, these nutrition facts don’t take into account the various brands of peanuts and peanut butters. Many are made with preservatives, sugar, honey, and other sweeteners that increase the number of carbs and calories in a serving.
And finally, besides their nutritional value, another thing to keep in mind about peanuts is that, technically, they’re not nuts at all.
Carbs In Nuts A Visual Guide
Do you wonder how many carbs are in nuts? Whats your favourite nut? Does it pass the low carb test?
This is a guide to the most popular nuts. It includes how many carbs in each nut variety and their nutritional benefits.
Nuts are a great low-carb snack but some nuts have more carbs than others.
They are an excellent source of healthy fats but be mindful of portion size. It helps to put a few nuts in your hand and put the packet away. Eating straight from the pack you can easily lose track of how many youve had classic calorie creep.
Enjoy them occasionally read more on portion control here
Nuts are better for snacking than junk food, they are easily portable and some are effective as a flour replacement in low carb baking such as almond meal/flour.
Some nuts are higher in carbs like cashews, pistachios, chestnuts so lets take a look at each one.
All values are net carbs, calculated by total carbs fibre = net carbs
Carb values listed are for raw nuts, they will be higher for roasted and salted nuts.
One serving of nuts or seeds is ¼ cup or 28g. This amount will fit into the palm of your hand.
9.1g net carbs per 100g
Fat: 67.1gProtein 14.3g
The Brazil nut is a very large nut, in fact, the largest of all nuts. A handful portion size is only a few. They are a low cab nut compared to other options.
Brazil nuts are the worlds biggest source of selenium. They also contain Vitamin B1, magnesium, zinc, copper, and iron.
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Are Peanuts Keto Friendly The Bottomline
Are peanuts keto friendly?
If looking only at their micronutrient ratios, peanuts can fit into a well-formulated keto diet.
They also provide a decent amount of vital nutrients including B vitamins, antioxidant vitamin E, along with copper and magnesium.
However, peanuts are moderately high in carbs when compared to other nuts. Lower carb alternatives to peanuts on keto include walnuts, pecans, and macadamia nuts.
Peanuts are also very high in inflammatory omega-6 fatty acids that can be balanced out with omega-3 rich foods like fish and fish oil supplements.
Peanuts also contain plant toxins and antinutrients that may make them unsuitable for people with inflammatory bowel disorders and leaky gut.
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Managing Blood Sugar Levels
Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index , meaning they do not cause big spikes in blood sugar levels.
Nutritionists see foods with a GI of 55 or lower as low-GI foods, and those with a GI of more than 70 are high-GI foods. Peanuts have a GI score of 23, making them a low-GI food. Learn more about the GI scale here.
Peanuts help control blood sugar levels because they are relatively low in carbohydrates but high in protein, fat, and fiber. Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simple carbohydrates.
Research suggests that eating peanut butter or peanuts may help women with obesity and a higher type 2 diabetes risk to manage their blood sugar levels.
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Can Eating A Handful Of Peanuts Make You Gain Weight
Eating 1.5 ounces of nuts, such as peanuts, each day may reduce your risk for heart disease. Peanuts are a healthy snack and a good sources of antioxidants, B vitamins and healthy monounsaturated fats. Although peanuts are high in calories and fat, regular onsumption of peanuts is not associated with weight gain.
May Reduce Risk Of Alzheimer’s Disease
Peanuts are high in vitamin E and the B vitamin, niacin. In large population studies, niacin from food has been shown to reduce the rate of cognitive decline in adults over age 65. Although supplements are not as helpful, high intake of vitamin E through foods like peanuts may reduce Alzheimer’s disease by up to 70%. Peanuts provide a winning combination for brain health.
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Tools To Make Nut Butter
Food Processor – An absolutely essential tool for homemade nut butters! The food processor is worth its weight in gold. If you have a food processor at home, you dont have any reason not to whip up your own nut butters, salsas, and sauces. Minimal effort, maximum flavor, and you can usually skip the carbs entirely!
Himalayan Salt – Not really a tool, but pink Himalayan salt rounds the recipe out nicely with a beautiful flavor and small mineral boost.
Storage Jars – Wide-mouth mason jars make the perfect storage solution for homemade nut butters . The large openings allow quick access to the keto peanut butter and easy cleaning when you inevitably gobble it all up.
Are Peanuts Fattening
Despite being high in fat and calories, peanuts do not appear to contribute to weight gain . In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce your risk of obesity .
How many carbs are in an ounce of peanuts?
One ounce of peanuts contains : 1 Total carbs: 6 grams 2 Net carbs: 4 grams 3 Percent of calories from carbs: 14%
Can you eat peanuts on a low carb diet?
The short answer: Yes you can, but since peanuts are higher in carbs than other nuts, youll want to limit your intake. Remember: the goal isnt to omit one food, but to restrict carb intake to about 50 grams per day which helps your body get into ketosis .
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Peanuts All Types Dry
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Nutrition facts label for Peanuts, all types, dry-roasted, without salt
NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Nutritional Target Map for Peanuts, all types, dry-roasted, without salt
Is Peanut Nutritious
Peanut is a high protein and low carb food. It can be found in several different types of peanut butter, candy bars, and peanut butter cups. The most common types of peanuts are chunky peanut butter, creamy peanut butter, and honey roasted peanuts. Each type of peanut has different nutritional properties. One type of peanut butter can have more protein than another type. Some people like to eat chunky peanut butter, because its higher in fat and calories. One teaspoon of peanut butter has between four to six grams of protein. This protein is also a good source of iron, magnesium, and zinc. Peanut butter is also good for people who are trying to lose weight. Peanut butter is the perfect low carb food because it has a low carb content. Each tablespoon of peanut butter only contains four grams of carbs. This means that a person can eat just one tablespoon of peanut butter and not feel too full. There are also a variety of different types of candy bars that contain peanuts. Some of these include: Reeses peanut butter cups, honey roasted peanuts, and peanuts n chocolate.
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How To Use Peanuts
Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains the many antioxidants and phytochemicals. Adding more peanuts to your diet is easy enough to do, whether with peanuts or peanut butter.
Here are some ways to use peanuts in a variety of dishes:
â Bake peanuts into cookies or pies.
â Make a peanut butter and banana sandwich.
â Add peanut butter to hummus.
â Top your yogurt with peanuts.
â Toss peanuts in a salad.
â Add peanuts to your stir fry or noodles dish.
â Mix peanuts into a trail mix.
â Dip spring rolls into Thai peanut sauce.
American Journal of Clinical Nutrition: âNut and peanut butter consumption and the risk of esophageal and gastric cancer subtypes.â
ESHA Research, Inc., Salem, Oregon.
Harvard Health: âFight inflammation with food.â
Harvard Health: âPeanuts linked to same heart, longevity benefits as more pricey nuts.â
Harvard School of Public Health: âPeanuts and peanut butter can be healthy.â
JAMA: âNut and peanut butter consumption and risk of type 2 diabetes in women.â
JAMA Internal Medicine: âProspective Evaluation of the Association of Nut/Peanut Consumption With Total and Cause-Specific Mortality.â
Linus Pauling Institute: âNuts.â
Michigan Today: âLet them eat legumes.â
National Peanut Board: âDiabetes and Peanuts.â
Peanut Butter And Diabetes
Peanuts may have some benefit for diabetes, but not all peanut-based foods are helpful. Peanut candies are high in sugar, and peanut butter may contain added salt, oil, and sugar.
The added fats are generally trans fats or saturated fats, which are more inflammatory and less healthful for the heart.
However, a simple, natural peanut butter with little or no added salt or sugar may be a good addition to breakfast, for example, as it helps a person to feel full for longer.
Learn more here about the benefits and drawbacks of peanut butter for diabetes.
Various peanut butters are available. Check the ingredients and choose one that contains no sugar, or, better still, one that contains only peanuts.
published in Nutrition Journal found that people with diabetes who added peanuts to their diet plans improved the number of nutrients they were getting.
They also experienced better management of weight and certain fats in the blood.
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Are Peanuts Keto Friendly Carbs And Calories In Peanuts
Peanuts arecommonly enjoyed roasted or whipped, along with other ingredients, into peanutbutter. They taste great crumbled over stir-fry dishes, like Pad Thai or addedto desserts for a nutty crunch.
Manypeople think peanuts are tree nuts, but theyre actually legumes, similar tobeans and lentils.
Peanuts are an excellent source of plant-based protein and contain a number of essential vitamins, minerals, and plant compounds. Studies show that eating peanuts can lower your risk of developing heart disease.
Whats more, peanuts may even be useful to lose weight. Keep reading to find out how consuming peanuts regularly could help you slim down.