Are peanuts healthy?

Peanuts are often seen as nuts, but this is incorrect. Peanuts are legumes and do not grow like nuts above the ground, but just below the ground. Yet they are seen as nuts rather than legumes. This is because they look more like nuts. But how healthy are peanuts actually for the body?

Nutritional value

100 grams of unsalted peanuts Per 100 grams Protein 28 grams Carbohydrates 15 Fat 53 grams - Of which saturated 9 grams - Of which polyunsaturated 18 grams - Of which monounsaturated 26 grams Fiber 9 grams Energy 599 kcal

As can be seen in the table above, peanuts contain a generous amount of protein. Proteins are the building material of the body and they maintain muscles. It is very important to take in enough protein. Avid fitness enthusiasts and bodybuilders in particular need a lot of protein to maintain their muscles. The proteins in peanuts are vegetable proteins. According to the Nutrition Center, this has a disadvantage since vegetable proteins are sometimes difficult to digest and, moreover, they may contain fewer essential amino acids.

There are 53 grams of fat in 100 grams of peanuts, which is a large amount. Yet only 9 grams of this is saturated fat. You should not consume too much of saturated fat as this can cause cardiovascular disease. But how much is too much? The Nutrition Center uses 22 grams of saturated fat for an adult woman. They based this on 2,000 calories per day. For men this is a maximum of 28 grams of saturated fat based on 2,500 calories. Since there is not only saturated fat in peanuts, it is wise to eat peanuts in moderation.

In terms of fiber, peanuts are also good. With 9 grams per 100 grams, there is a large amount of fiber in peanuts. Fiber is very important for bowel movements.

Peanuts contain many vitamins and minerals that help the body in many processes. In addition, there are antioxidants in peanuts. A fun fact is that cooked peanuts contain more than twice as many antioxidants as uncooked peanuts. So if you want to enjoy the additional benefits of antioxidants, it is important to cook the peanuts.

A 2006 study of approximately 24,000 people in Taiwan measured a 58% reduction in colon cancer risk in women if they regularly eat peanuts. However, this has not been established in men. This is only one study, so more research is needed to make sure.

Peanuts contain tryptophan. This is an important amino acid used in serotonin production. Serotonin is important for the brain, if you don't get enough of it, your mood can become unbalanced.

So peanuts have healthy benefits, but this does not mean that you can eat just any peanut. There are many different peanuts on the market.

Raw peanuts have slightly more calcium, magnesium, iron and vitamin B11. In addition, they may have less fat and fewer calories than the peanuts roasted in oil. The advantage of roasted peanuts is that they don't get moldy quickly. This is much faster with raw peanuts. If you want to keep peanuts longer, don't buy raw peanuts.

Salted peanuts are a delicious snack. Unfortunately, they are not that healthy. You should not consume too much of sodium (part of salt). If this is done on a consistent basis, there is a chance that you may experience the negative consequences. For example, your blood pressure can rise, which in turn has consequences for your heart, among other things. Of course, this doesn't mean you should never consume salted peanuts again, just be aware that you are doing it in moderation.

Another example is chocolate peanuts. For example, the well-known brand "M M" has these on the market.

Peanuts have many health benefits, but also drawbacks (saturated fat) that make you better not to consume too much. It is also wise to moderate the consumption of salted and chocolate peanuts.