Nutritional value and health benefits of peanuts!

Peanuts are legumes originating from South America, with the scientific name Arachis hypogaea. Peanuts are also used to make cooking oil, flour, cakes, candies, jams, or various sauces.

1. Nutritional value

The table below provides the nutritional profile for 100g of raw peanuts:

Component

Calories 567

Water 7%

Protein 25.8g

Carbs 16.1g

Sugar 4.7g

Fiber 8.5g

Fat 49.2g

Saturated 6.28g

Monounsaturated 24.43g

Polyunsaturated 15.56g

Omega-3 0g

Omega-6 15.56g

Trans fat ~

Fat

Peanuts are high in fat. In fact, they are classified as oilseeds. A large proportion of the world's peanut harvest is used to make peanut oil. Fat accounts for 44 - 56% and mainly consists of mono- and polyunsaturated fats, which are made up of oleic and linoleic acids.

Protein

Peanuts can provide about 22 - 30% of their calories from protein, making this food a rich plant-based source of protein. However, the most abundant proteins in peanuts, arachin and conarachin, can easily cause allergic reactions in children, which can even be life-threatening.

Carbohydrates

Peanuts are low in carbohydrates, making up only about 13 - 16% of their total weight. Being rich in protein, low in sugar, and high in fat and fiber, peanuts have a very low glycemic index (a measure of how quickly sugar enters the bloodstream after eating), making them highly suitable for people with diabetes.

Vitamins and Minerals

Peanuts are an excellent source of various vitamins and minerals, including:

Biotin: Important during pregnancy.

Copper: A dietary deficiency in copper may have adverse effects on your heart health.

Niacin: Also known as vitamin B3, it has various important functions in your body and has been linked to a reduced risk of heart disease.

Folate: Also known as vitamin B9 or folic acid, it has many essential functions and is especially important during pregnancy.

Manganese: A trace element found in drinking water and most foods.

Vitamin E: A powerful antioxidant often found in high-fat foods.

Thiamin: Also known as vitamin B1, thiamin helps your body's cells convert carbohydrates into energy and is essential for the function of your heart, muscles, and nervous system.

Phosphorus: Peanuts are a good source of phosphorus, a mineral that plays a crucial role in the growth and maintenance of body tissues.

Magnesium: An essential dietary mineral with various important functions, believed to protect against heart disease.

Weight Loss

Obesity is on the rise in many parts of the world, including Vietnam. Despite being high in fat and calories, peanuts do not appear to contribute to weight gain. In fact, observational studies have shown that consuming peanuts may help maintain a healthy weight and reduce the risk of obesity.

Several factors make them a weight-loss-friendly food, such as:

They increase satiety to a greater extent than other common snacks, helping you eat less.

Because they are very filling, people tend to compensate by eating less of other foods.

The high protein and monounsaturated fat content in peanuts may increase energy expenditure.

They are a source of insoluble dietary fiber, which is linked to a lower risk of weight gain.

2. Other Health Benefits

In addition to being a weight-loss-friendly food, peanuts offer several other health benefits.

Good for the heart

Heart disease is one of the leading causes of death worldwide. Observational studies indicate that eating peanuts (and other types of nuts) may protect against heart disease.

Several mechanisms have been proposed to explain these benefits. One key factor is that peanuts contain a number of heart-healthy nutrients, including magnesium, niacin, copper, oleic acid, and multiple antioxidants such as resveratrol.

Gallstone prevention

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women. Since most gallstones are largely composed of cholesterol, the cholesterol-lowering effect of peanuts may be the reason behind this benefit.

3. Adverse Effects

Aside from allergies, eating peanuts has not been linked to many adverse effects. However, they can be contaminated with aflatoxin when moldy.

Aflatoxin poisoning

Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus) that produces a toxin called aflatoxin. The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), which are typical signs of liver damage. Severe aflatoxin poisoning can lead to liver failure and liver cancer.

The risk of aflatoxin contamination depends on how peanuts are stored. The risk increases under warm and humid conditions, especially in tropical regions.

Aflatoxin contamination can be effectively prevented by properly drying peanuts and storing them in a cool, dry place.

Antinutrients

Peanuts contain a number of antinutrients, which are substances that impair the absorption of other nutrients. One of these is phytic acid, found in most edible seeds, nuts, and grains. In peanuts, it ranges from 0.2 - 4.5%. Phytic acid reduces the absorption of iron and zinc from the digestive tract. Therefore, heavy consumption of peanuts may contribute to deficiencies in these minerals over time.

Peanut Allergy

Peanuts are one of the top 8 most common food allergens. Peanut allergies are sometimes severe and potentially life-threatening. Therefore, people with a peanut allergy should avoid them completely.