Journalism of Courage
This is an archive article published on July 21, 2023
Nutrition alert: Here’s what a 100-gram serving of peanuts contains
"The monounsaturated and polyunsaturated fats found in peanuts can help lower bad cholesterol (LDL) levels and reduce the risk of heart disease. The high levels of antioxidants, including resveratrol, also contribute to heart health," said Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad
Peanuts are packed with essential nutrients, such as healthy fats, protein, dietary fiber, vitamins, minerals and antioxidants. (Pic source: Freepik)
Adding nuttiness to our bhel puris and pohas, peanuts are rich in flavours and health benefits alike. They are an excellent source of plant-based protein, are packed with healthy monounsaturated fats, which promote heart health and help lower bad cholesterol levels. They are also rich in vitamins, minerals, and antioxidants, providing immune support and reducing the risk of chronic diseases. Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad shared, “Incorporating peanuts into a balanced diet can contribute to overall well-being and deliciously enhance any meal or snack”.
Nutritional profile of peanuts
The nutritional profile of peanuts can vary slightly depending on the variety and preparation, but here’s a general overview of the nutrients found in dry-roasted peanuts (unsalted) per 100 grams, along with their corresponding daily values based on a 2,000-calorie diet:
– Calories: 567 kcal
– Total Fat: 49.2 grams (76% DV)
– Saturated Fat: 6.8 grams (34% DV)
– Monounsaturated Fat: 24.4 grams
– Polyunsaturated Fat: 15.6 grams
– Sodium: 18 milligrams (1% DV)
– Potassium: 705 milligrams (15% DV)
– Total Carbohydrates: 16.1 grams (5% DV)
– Dietary Fiber: 8.5 grams (34% DV)
– Sugars: 4.7 grams
– Protein: 25.8 grams (52% DV)
– Vitamin E: 8.3 milligrams (42% DV)
– Thiamin (Vitamin B1): 0.6 milligrams (42% DV)
– Niacin (Vitamin B3): 12.1 milligrams (61% DV)
– Vitamin B6: 0.3 milligrams (16% DV)
– Folate: 240 micrograms (60% DV)
– Magnesium: 168 milligrams (42% DV)
– Phosphorus: 376 milligrams (38% DV)
– Copper: 1.1 milligrams (55% DV)
– Manganese: 1.9 milligrams (96% DV)
Peanuts are rich in vitamin E, which aids in the absorption of fat-soluble vitamins and supports skin health. (Pic source: Freepik)
Health benefits of peanuts
Peanuts have various health benefits. Dr Sushma listed them below:
1. Nutrient-rich: Peanuts are packed with essential nutrients, such as healthy fats, protein, dietary fibre, vitamins (including vitamin E and B vitamins), minerals (like magnesium, phosphorus, copper, and manganese), and antioxidants.
2. Good for heart health: The monounsaturated and polyunsaturated fats found in peanuts can help lower bad cholesterol (LDL) levels and reduce the risk of heart disease. The high levels of antioxidants, including resveratrol, also contribute to heart health.
3. Helps in weight management: Despite being calorie-dense, peanuts can be beneficial for weight management. The combination of protein, fibre, and healthy fats helps increase satiety, making you feel fuller for longer and potentially reducing overall calorie intake.
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Despite being calorie-dense, peanuts can be beneficial for weight management. (Pic source: Freepik)
4. Blood sugar control: Peanuts have a low glycaemic index, meaning they cause a slow and steady rise in blood sugar levels. They can be a suitable snack option for individuals with diabetes, but moderation is key.
5. Antioxidant properties: Peanuts contain various antioxidants, such as resveratrol, p-coumaric acid, and other polyphenols. These compounds help fight oxidative stress, reduce inflammation, and protect against chronic diseases.
6. Nutrient absorption: Peanuts are rich in vitamin E, which aids in the absorption of fat-soluble vitamins and supports skin health.
7. Energy and muscle function: The protein content in peanuts is beneficial for energy production, muscle repair, and maintenance.
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Can diabetics consume peanuts?
Peanuts can be included in a diabetic diet, but portion control is important due to their calorie and fat content. “It’s best for individuals with diabetes to consult with a healthcare professional or a registered dietitian who can provide personalised guidance on the amount of peanuts suitable for their specific dietary needs and blood sugar management,” said Dr Sushma.
Peanuts have a low glycaemic index, meaning they cause a slow and steady rise in blood sugar levels. (Pic source: Freepik)
Things to keep in mind
Below are a few things to keep in mind when eating peanuts. These include:
1. Allergies: Peanuts are a common allergen, and some individuals may have severe allergic reactions. If you or someone you know has a peanut allergy, it’s crucial to avoid peanuts and any products containing them.
2. Preparation: Opt for dry-roasted or raw peanuts instead of those with added salt, sugar, or unhealthy oils to maximize their nutritional benefits.
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3. Moderation: While peanuts offer several health benefits, they are high in calories. If you’re watching your calorie intake, be mindful of portion sizes to avoid exceeding your daily energy requirements.
4. Individual needs: Everyone’s dietary needs and health conditions are unique. If you have specific health concerns or dietary restrictions, it’s advisable to consult a healthcare professional or a registered dietitian for personalized advice.
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