Health food or salty snack? Veronika Prošek Charvátová MSc from Viva! Health takes a look at the nutritional profile of the peanut
Nutrition notebook
Peanuts are not true nuts, but pulses that grow underground. They are usually grouped with nuts because they have similar nutrition 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.
In a nutshell
One ounce, which is 28 grams or a small handful, supplies seven grams of 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 – not essential, but not harmful. There are also small amounts of saturated 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 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 cancer. Another is p-coumaric acid, which protects tissues from damage and is anti-inflammatory. 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 disease and cancer.
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 the
