Are peanuts healthy? Discover the health benefits of peanuts and peanut butter

Are peanuts healthy or just a salty snack? Veronika Prošek Charvátová MSc from Viva! Health takes a look at the nutritional profile of the peanut.

Peanuts are not true nuts, but pulses that grow underground. They are usually grouped with nuts because they have similar nutritional values – a good source of fats, protein, fibre and minerals.

And because they are nutritious, tasty, versatile and affordable, peanuts are popular all over the world.

The nutritional value of peanuts – in a nutshell

One ounce, which is 28 grams or a small handful, supplies seven grams of plant-based protein.

Or, if you prefer peanut butter, two flat tablespoons deliver a similar quantity.

This amount of peanuts or peanut butter packs 2.4 grams of fibre, important for the digestive system, and 14 grams of fat, mostly monounsaturated – which is not essential, but is considered a healthier fat¹.

There are also small amounts of saturated fats and omega-6 fats mixed in. Peanuts are rich in fats, so be mindful of that if you’re watching your fat intake.

However, studies show that peanut consumption doesn’t lead to weight gain, probably due to the fact that peanuts are very filling thanks to their protein and fibre content and this may reduce your consumption of other foods.

Peanuts are a relatively good source of many micronutrients – vitamins and minerals.

An ounce contains small to moderate amounts of B group vitamins (all except vitamin B12) and vitamin E, calcium, iron, magnesium, potassium, selenium and zinc.

All are vital to good health and peanuts nicely contribute to your overall nutrient intake.

You may not think of peanuts as a source of antioxidants, so you may be surprised to learn that they contain quite a diverse bunch.

One of them is resveratrol, the same antioxidant that’s found in red wine and is linked to a lower risk of heart disease and cancer².

Another is p-coumaric acid, which protects tissues from damage and is anti-inflammatory³. Roasting peanuts can even increase its levels by a fifth!

Peanuts also contain isoflavones, antioxidants that are found in many plants, but are most often associated with soya.

There’s a wealth of research showing how beneficial they are, including reducing the risk of heart disease⁴ and cancer⁵.

Aflatoxins in peanuts

Peanuts can sometimes be contaminated with mould that produces aflatoxin – a compound toxic to the liver.

Aflatoxin poisoning is not very common, because you’d have to eat a big dose of the toxin, but eating peanuts frequently you may be subjected to repeated low doses and, while they don’t produce immediate symptoms, they are linked to an increased risk of liver cancer⁶.

The aflatoxin-producing mould thrives in hot and humid climates, so peanuts grown in the US or Australia, for example, are relatively safe, while peanuts from some African and Asian countries tend to have higher levels.

Organic peanuts can be just as contaminated as non-organic, sometimes even more so.

While this little gem might have spoiled your appetite for peanuts, it’s not as dramatic as it might seem.

Official limits on aflatoxin levels are there to protect consumer safety in the UK, EU, USA and Australia.

It follows that all the peanut products we eat are safe – but there’s no absolute guarantee.

If you eat a lot of peanuts and are worried about aflatoxins, check the country of origin or contact your favourite brand to enquire.

Should peanuts be eaten raw or roasted?

Peanuts can be eaten raw, roasted, boiled, blanched or fried. Raw peanuts, especially with their thin papery skins still on, have a higher nutrient content and more antioxidants.

However, cooked peanuts are more digestible and while they lose some antioxidants they have a higher content of others.

Roasting degrades some of the fats in peanuts, but that’s of no real concern as you normally eat only moderate amounts of peanuts and only a small proportion of their fats is affected by roasting.

Roasting does lead to the loss of some of the vitamin E, and the longer they’re roasted and the higher the temperature, the more is lost.

Eating raw or roasted peanuts clearly has health benefits – if you choose roasted peanuts, they should be dry roasted, to avoid added oils, and preferably unsalted.

The added salt can hike up your salt intake to such a level that it can negate the other health benefits of peanuts.

Is peanut butter healthy?

Some peanut butters contain only peanuts, while others have added oils and a string of other ingredients.

As you have probably guessed, the 100 per cent peanut ones are the best for your health.

Peanut butters with palm oil added are best avoided, not just because of the destruction associated with palm oil, but also because saturated fats from palm oil are bad for your heart health.

The popular peanut butters with sugar, fat and other ingredients added may taste good and be rather addictive, but they’re not great for your health.

If you can’t resist, have some on a teaspoon as a treat, but don’t overdo it!

Are peanuts sustainable?

Peanuts are sustainable, not only because they require fewer resources, but because the plants enrich soil with nitrogen.

Just like all other pulses, peanut plants have nitrogen-fixing bacteria that live symbiotically among their roots and that bind nitrogen from the atmosphere and release it into the soil.

The only environmental downside of peanuts is that they are grown outside of Europe, because they require certain climatic conditions, so they are always imported.

So, are peanuts healthy? And what’s the best way to enjoy them?

Peanuts offer many health benefits including a slew of vitamins, antioxidants, and a tasty protein boost. They are also a source of fats and can contain aflatoxins, so certain individuals may prefer to enjoy peanuts in moderation.

Of course, snacking on peanuts or sandwiches with peanut butter are some of the best ways to enjoy them, but you can also make peanuts a part of your usual meals to increase your protein intake.

Thicken your stews and soups with smooth peanut butter, throw a handful of peanuts into your favourite vegan curry recipe or blend them into your soup or smoothie.

Peanut butter is also excellent in homemade vegan flapjacks, biscuits or pasta sauces.

The humble peanut has a lot to offer, so don’t hold back!

Peanuts are tasty and good for you, but are sweet potatoes healthy? 

Featured photo © hudiemm via Getty Images

References:

1. L. Richards (2021) What to know about monounsaturated fat. Retrieved from: www.medicalnewstoday.com/articles/monounsaturated-fat
2. Mayo Clinic, (2023) Red wine and resveratrol: Good for your heart? Retrieved from: www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281#:~:text=Some%20research%20shows%20that%20resveratrol,not%20protect%20against%20heart%20disease.
3. Pragasam SJ, Venkatesan V, Rasool M (2013) Immunomodulatory and anti-inflammatory effect of p-coumaric acid, a common dietary polyphenol on experimental inflammation in rats. Retrieved from: pubmed.ncbi.nlm.nih.gov/22923003/
4. Ma L, Liu G, Ding M, Zong G, Hu FB, Willett WC, Rimm EB, Manson JE, Sun Q (2020) Isoflavone Intake and the Risk of Coronary Heart Disease in US Men and Women: Results From 3 Prospective Cohort Studies. Retrieved from: pubmed.ncbi.nlm.nih.gov/32200662/
5. Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN (2022) Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. Retrieved from: pubmed.ncbi.nlm.nih.gov/35241506/
6. Hamid AS, Tesfamariam IG, Zhang Y, Zhang ZG (2013) Aflatoxin B1-induced hepatocellular carcinoma in developing countries: Geographical distribution, mechanism of action and prevention. Retrieved from: www.ncbi.nlm.nih.gov/pmc/articles/PMC3629261/#:~:text=Aflatoxin%20B1%2C%20which%20is%20a,DNA%2C%20resulting%20in%20DNA%20adducts.