Introduction
Peanuts, scientifically known as Arachis hypogaea, originated in South America. They are known by different names like groundnuts, earthnuts, and goobers. Despite being called nuts, peanuts are not related to tree nuts. They belong to the legume family, sharing kinship with beans, lentils, and soy. In the United States, peanuts are seldom consumed raw. Instead, they are commonly enjoyed in roasted form or as peanut butter. Various peanut products like peanut oil, flour, and protein are used in a range of foods like desserts, cakes, confectionery, snacks, and sauces. Peanuts are packed with protein, healthy fats, and various nutrients. Research suggests that peanuts may aid in weight loss and are associated with a reduced risk of heart disease. Read the article to discover the nutrient-rich benefits of peanuts, possible allergies, and interactions, and learn how best to incorporate them into the diet.
Are Peanuts True Nuts?
Peanuts (called Arachis hypogaea) are one of the most popular nut forms consumed globally and are a culinary favorite in kitchens worldwide. Interestingly, it is essential to note that peanuts are not actually nuts, as we commonly refer to other tree nuts such as almonds, cashews, and walnuts. They are the underground forms of pea pods, making them more closely related to other legumes like green peas and soybeans than to the tree nut family.
What Is the Nutritional Content of Peanuts?
A single serving of peanuts is equal to approximately 3.527 ounces. The following nutrition information, as provided by the United States Department of Agriculture (USDA), pertains to a single serving or 3.527 ounces of raw peanuts without any added salt or preservatives:
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Fat: 1.527 ounces.
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Sodium: 0.00003 ounce.
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Carbohydrates: 0.934 ounces.
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Fiber: 0.282 ounces.
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Protein: 0.818 ounces.
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Total Calories: 588 kilocalories.
Peanuts are excellent sources of both protein and fiber. Apart from being rich in macronutrients and dietary fiber, these nuts are also excellent sources of manganese, niacin, folate, thiamin, and vitamin E. An ounce of raw peanuts comprises roughly around 0.934 ounces of carbohydrates, giving them a mean glycemic index (GI) of 14.2, considered quite low and deemed safe for diabetics as well as prediabetics.
A serving of peanuts for breakfast can be far healthier compared to higher GI foods like white bread (an estimated GI value of 75) or a bowl of commercial cornflakes (estimated GI of 81). Peanuts comprise around 1.527 ounces of fat per single serving. However, most of the fats in peanuts are considered heart-healthy or cardioprotective.
Peanuts offer approximately 0.818 ounces of protein per single ounce, making them a satisfying and nutritious breakfast idea or snack in between meals. It is interesting to note that all 20 amino acids needed for our body's protein metabolism are present in peanuts, with particularly high levels of arginine protein.
What Makes Peanuts Well-Suited for Individuals With Diabetes?
Peanuts are often underestimated as an option for diabetic diets by many individuals. While almonds are generally recommended by many nutrition and health experts, incorporating peanuts into a diabetic or prediabetic diet can have similar health effects, preventing blood sugar levels from easily spiking after food intake. Furthermore, current nutrition research in diabetic or low GI (glycemic index) diets suggests that the natural fats present in peanuts can effectively reduce the overall glycemic index of other foods consumed during the same time period. Regular consumption of peanuts has been associated with improved fasting blood sugars and postprandial levels (after a meal), according to several preliminary scientific research studies.
What Are the Health Benefits of Peanuts?
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The balance of fiber and protein found in peanuts can certainly promote feelings of immense satiety and needed endurance throughout the day. Although some health experts may deem peanuts as high in calories and not useful for losing healthy weight, the heart-healthy fats in peanuts are resistant to digestion and, in fact, not fully absorbed by the body. This makes them a satisfying and healthy food or a pro-digestible snack.
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Because peanuts are quite high in the compound called resveratrol (a potent antioxidant found in members of the grapefruit family), increased resveratrol concentration is currently associated, according to nutritional evidence, with a reduced LDL (low-density lipoprotein) or bad cholesterol level. According to some preliminary medical research, certain conditions like atherosclerosis (hardening of the arterial walls) and coronary artery disease can be prevented by regular consumption of peanuts.
What Are the Possible Allergies and Drug Reactions to Peanuts?
According to information provided by the American Academy of Immunology, peanuts should ideally be introduced to children as part of their early diet from four to six months to sensitize them to peanuts and avoid developing a common allergy to peanuts (which many individuals globally have). Peanut allergies are common and can be extremely dangerous, with several medical reports citing instances of anaphylaxis and life-threatening allergic reactions. Hence, if someone suspects any possible allergy to peanuts, consult a professional healthcare provider or allergist immediately for help.
Adverse reactions to peanuts can be possible with certain drugs interfering with their mechanism of action, such as with individuals taking systemic medications like benzodiazepines, calcium channel blockers, warfarin therapies, erectile dysfunction drugs, and more.
What Is the Availability and Common Use of Peanuts?
There are several global variations of peanuts depending on the nation and whether they are available shelled or unshelled commercially. One can store peanuts ideally in a cool, dry place for approximately one to two months.
Peanuts are best consumed as snacks or can be added to morning salads, sandwiches, and cereals, or consumed fresh with other plant or lean protein to boost the daily dose of heart-healthy unsaturated fat and protein. Oil roasting, seasoning, or even sugar-coating or sweetening the peanuts may alter their nutritional content, adding more empty calories and extra fats. Peanuts purchased commercially, for instance, that have coatings, flavorings, or added seasonings can increase the intake of saturated fat content, which is certainly not heart-healthy.
Conclusion
Consuming a handful of peanuts can certainly help meet the recommended daily value of several vitamins and minerals. Overall, peanuts make for a nutrient-dense and macronutrient-rich source. For individuals taking systemic medications or experiencing food sensitivity/allergies, consult the registered nutritionist for personalized advice.
