From weight gain to allergies: Know what happens to the body when you eat a handful of peanuts every day

Key health benefits of eating a handful of peanuts every day

Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “A wide range of minerals found in peanuts can have a major positive impact on general health. Their monounsaturated fats, in particular, have been demonstrated to increase HDL (good) cholesterol levels and decrease LDL (bad) cholesterol, hence lowering the risk of heart disease. Peanuts can help control blood sugar levels because of their high fibre and protein content, which makes them a healthy snack for those with diabetes.” 

Beyond heart health and blood sugar regulation, antioxidants found in peanuts, including resveratrol, may help shield brain tissue from oxidative stress and lower the likelihood of cognitive deterioration, she says. “Furthermore, vitamin E, potassium, and magnesium are among the vital vitamins and minerals found in peanuts that support a variety of body processes.”

Regular peanut consumption can contribute to: 

• Reduced risk of heart disease 
• Improved weight management 
• Better blood sugar control 
• Enhanced brain function 
• Overall improved health and well-being

Negative effects of consuming peanuts daily

According to Malhotra, the potential negative effects of excessive peanut consumption include: 

Weight gain: Due to their calorie content, excessive peanut consumption can lead to weight gain. 

Allergic reactions: Peanuts are a common allergen, and individuals with peanut allergies must avoid them entirely. 

Gastrointestinal issues: Some individuals may experience digestive discomfort, such as bloating or gas, after consuming peanuts. 

Interactions with medications: Peanuts may interact with certain medications, particularly blood thinners.

Benefits can be obtained without consuming too many calories by eating a handful as a snack or sparingly including them into meals.
(Source: Freepik)

Impact of peanut consumption on weight management in the long run

Even though peanuts are high in good fats, Malhotra agrees that eating too many of them “can make you gain weight.” Due to their high calorie content, peanuts are considered a calorie-dense food. 

Overindulging in peanuts can result in an excess of calories consumed, she continues, which over time may contribute to weight gain. Moderation is the key to including peanuts in a balanced diet. Benefits can be obtained without consuming too many calories by eating a handful as a snack or sparingly including them into meals. 

Differences between eating raw, roasted, or salted peanuts

The method of preparation (raw, roasted, or salted) can slightly alter the nutritional profile and potential health benefits of peanuts, but the overall differences are minimal. 

*Raw peanuts: These contain the highest amount of nutrients and antioxidants, as roasting and salting can reduce these levels. However, they may be harder to digest and can contain harmful bacteria if not properly stored. 

*Roasted peanuts: Roasting can enhance the flavour and make peanuts easier to digest. It can also reduce the levels of certain nutrients and antioxidants, but the overall health benefits remain significant. 

*Salted peanuts: Adding salt can increase sodium intake, which may be a concern for individuals monitoring their blood pressure. However, the salt content can vary widely depending on the brand and product. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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