Nothing tastes better than a small portion of peanuts for the evening series marathon, right? I'm sure you love snacking on those little nuts as much as I do. But is this a good idea? Are peanuts healthy? You can read the answer here!
Peanuts are still ahead of almonds, pistachios or Cashews* are the number one favorite snack. No wonder, because they are the perfect snack between meals, totally popular in muesli or an exotic addition to your savory dishes.
Did you know that peanuts are actually legumes? They are more related to beans and peas than to almonds and co. However, peanuts are still often assigned to the nut category.
Nuts, however, have by and large a rather bad reputation. They are said to be real fatteners. You may ask yourself whether peanuts are healthy or whether you should better do without them?
After all, 30 grams of the tasty little "nut" contain 166 calories and 14 grams of fat. At first glance, that doesn't read as particularly healthy, does it?
It would be a great pity if we were no longer allowed to reach into the nut bowl and feast in the evening. A good reason to take a closer look under the peanut shell. We clarify whether peanuts are healthy!
Are peanuts healthy?
Many nutrients, vitamins, minerals, proteins and antioxidants - that's all in peanuts. You can say: peanuts are little powerhouses and almost a real superfood.
Therefore, the answer to the big question is very obvious: Yes, peanuts are healthy!
You're probably thinking that this doesn't fit in with the relatively high calorie content? Of course we can understand that. The highlight lies inside the nut. More precisely, in the individual ingredients. Yes, peanuts are rich in fat and calories, BUT they saturate you very long and contain good fats. But more about that in a moment.
Vasanti Malik, a researcher at the Harvard T.H. Chan School of Public Health, also came to the conclusion that peanuts are healthy. He told 'Consumer Reports,' "Peanuts are really very healthy."
Nutritionists, including Ellen Klosz, among others, are also convinced of the peanut's nutritional values. "They are a good source of protein and, as an added bonus, also contain healthy nutrients such as antioxidants, iron, magnesium and fiber," Klosz explains.
So if you eat healthy peanuts in the right moderation, you can really do yourself some good. The right amount is about 25 grams per day. In addition, you should eat peanuts as unprocessed as possible.
By the way: peanut oil contains a lot of unsaturated fatty acids and is a cold-pressed oil that you can also use for frying vegetables, fish and meat.
So easy you can make peanut butter yourself!
Why are peanuts healthy?
You already know that peanuts contain many valuable proteins, minerals and vitamins.
Now let's take a closer look at the "nut". We have summarized the five reasons that make peanuts healthy.
#1 Peanuts are full of healthy nutrients
We have already talked about nutrients. Proteins, fats and other important nutrients can have a positive effect on your health.
We have listed all the values for a 100 gram serving of healthy peanuts:
- Calories: 599 kcal
- Protein: 25.3 g
- Fat: 48.10 g
- Carbohydrates: 7.48 g
- Dietary fiber: 11.74 g
- Magnesium: 163 mg
- Folic acid: 169 μg
#2 Tasty peanuts score with the extra portion of protein
Due to their extremely high protein content, peanuts optimize your protein supply. Through the "nuts" you can easily cover your daily protein needs.
Compared to other types of nuts, healthy peanuts are at the top in protein content. For example, they have twice as much protein as walnuts.
Especially if you are vegetarian or vegan, peanuts are a plant-based source of protein.
#3 Peanuts contain rich minerals and healthy vitamins
In addition to a sensational amount of protein, peanuts also contain important minerals such as iron, calcium, magnesium and phosphorus.
Here are some of the vitamins and minerals that make peanuts extremely healthy.
Magnesium in peanuts prevents diseases
Magnesium is very important for your organism and can even prevent heart disease. Peanuts contain 163 grams of magnesium in a 100 gram serving. They are an ideal source of magnesium.
A 2017 Harvard study found that people who ate at least two servings of peanuts per week reduced their risk of cardiovascular disease by a whopping 13 percent (compared to those who did not consume peanuts). This result speaks for itself! You can actually reach into that bag of peanuts in the evening with a good feeling.
Prepare a peanut sauce for bowls!
Biotin in peanuts nourishes skin and hair
You may already know biotin from some skin and hair care products. Peanuts contain particularly high amounts of it. So you can do something for your skin, hair, nails and even your metabolism while snacking.
Vitamin E protects your organism
We need vitamin E for cell protection and protection against free radicals. With a good five milligrams per 50 grams of peanuts, you cover one third of your daily requirement.
Phosphorus strengthens your bones and teeth
Phosphorus and calcium ensure strong bones and teeth. Phosphorus alone contributes to the maintenance of body tissue and its growth. Peanuts contain a lot of both minerals, so they are a rich source of phosphorus.
#4 Peanuts give you strong nerves
The high magnesium content in healthy peanuts can not only protect you from heart disease, but also do something for your nerves and brain.
There's also a small bowl full of peanuts on my desk every now and then. And I finally have the perfect excuse for my nut sin. Peanuts can stimulate your brain frequencies. I bet you wouldn't have known that, would you?
Thus, they positively influence learning processes and information storage, if applicable.
Peanuts are therefore a healthy snack for mentally demanding work such as office work or learning. The magnesium they contain protects your nervous system from stress.
#5 Healthy peanuts can even prevent diseases
We have already told you about the Havard study, which was about the prevention of cardiovascular diseases. Peanuts are also said to be able to protect against diabetes and sleep attacks. The peanut is really an all-rounder and tastes so incredibly good.
In an American study from Purdue University, it was proven that peanuts have a good effect on elevated cholesterol levels.
In just four weeks, test subjects with elevated cholesterol were able to lower their cholesterol levels. They ate only 56 grams of healthy peanuts a day during the study phase.
The evidence that peanuts have many health benefits for you continues to mount. There are more and more studies and evidence about the positive effects of the "nut".
Peanuts are also said to have a positive effect on blood lipid levels. If blood fat levels are elevated, this can be a risk for heart attacks, strokes and thromboses. A doctoral student at Pennsylvania State University conducted a study on this. Normally, blood fat levels increase after eating fatty meals. The participants in the study who had a meal with peanuts had significantly lower levels than the comparison group.
Fancy some delicious peanut cookies without sugar and flour?
#6 Lose weight healthy with the help of peanuts
For example, a 2017 study in the European Journal of Nutrition found that people who ate a lot of nuts (including peanuts) gained less weight than those who did not. In addition, five percent of nut eaters had a smaller risk of becoming overweight during the study period (five years) than the non-nut eaters.
So: Eat and stay slim, that sounds perfect.
When you eat peanuts regularly, your basal energy consumption increases. This means that your body uses additional energy to process the peanuts.
So your body uses the calories from the little tasty "nuts" directly and they don't load up where they shouldn't - on your hips.
If you eat peanuts regularly and in moderation, you can do something good for your health and even lose weight.
Of course, a serving of peanuts a day won't do you any good if you don't do the right workout to go with it.
Peanuts for your healthy diet
All well and good, you now know how healthy peanuts are. But how can you best benefit from the positive properties? How should you eat or prepare peanuts?
We know it from many types of fruit: The good ingredients are hidden in the shell. This is also true for peanuts. The very thin skin of the peanut contains a large amount of polyphenols and antioxidants. These have an anti-inflammatory effect.
Heavily salted peanuts, which were also roasted in fat, you should rather avoid. You should rather go for natural peanuts.
My personal insider tip: pure peanut butter. Tastes suuuuper delicious on bread or as a baking ingredient and consists only of ground peanuts without other additives such as fats or sugar.
You can get really creative around the peanut. It can be used as a snack or as a topping in a salad.
Peanuts are also relatively easy to roast yourself in a healthy way. At 150 degrees for 15 to 20 minutes in the oven, a little with Cinnamon* or turmeric and then enjoy. Delicious!
Our conclusion
Peanuts are popular. They taste super good, are a quick snack in between and somehow always quickly at hand. And peanuts are healthy!
They are a valuable source of vegetable protein, contain many good fats, important vitamins and numerous minerals. They can also help you lose weight and even prevent various diseases.
You should include them in your diet in moderation and benefit from the almost endless beneficial properties.
By the way, you can also find many delicious and healthy recipes with peanuts!
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