Gastroenterology and Hepatobiliary Sciences

What Are the Key Benefits of Peanuts for Your Health?

admin Apr 17, 2025

Peanuts, also known as groundnuts, are the legumes that are cultivated in various parts of the world. Peanuts are often categorised with oil seeds due to their high oil content. However, despite being a legume oil seed, peanuts pose versatile uses and are consumed in various forms, such as roasted peanuts, boiled peanuts, soaked peanuts and peanut butter.

Nutritional value of peanuts

Fat, protein and fiber are the essential components of peanuts. Here is the detailed nutritional value of 100 g peanuts.

Fat content: Peanuts have a heart-healthy fat profile containing 50% monounsaturated fatty acids (MUFAs), 33% polyunsaturated fatty acids (PUFAs) and 14% saturated fatty acids. This high content of monounsaturated fatty acids can decrease bad cholesterol (LDL) and maintain good cholesterol (HDL) levels, and it also reduces triglyceride levels.
Protein content: Peanuts have around 26% of protein content, which includes 20 amino acids. According to studies, peanut proteins are nutritionally equivalent to meat and eggs. The plant-based proteins in peanuts also offer additional health benefits, such as fibre and bioactive components. Peanut proteins have excellent emulsifying activity, stability, foaming capacity and solubility, making them valuable in food formulations.
Fibre: Peanuts are a good source of fibre, which helps maintain a low glycaemic index (GI) and glycaemic load (GL). This means they can help alleviate blood sugar levels, making them a great addition to high-glycaemic meals.
Vitamins: Peanuts are rich in essential vitamins such as niacin, folate, thiamine, riboflavin, pantothenic acid, pyridoxine and vitamin E. These vitamins support various bodily functions, including digestion, skin health, nerve function and protection against cognitive decline.
Minerals: Consuming peanuts can provide significant amounts of minerals like copper, manganese, iron, phosphorus and magnesium. These minerals are crucial for reducing inflammation, lowering the risk of metabolic syndrome and preventing type II diabetes.
A compact source of energy: Peanuts are high-calorie, energy-rich seeds. They contain about 50% fat, primarily heart-healthy monounsaturated fats, contributing more calories than traditional relief foods.

Benefits of peanuts

As mentioned above, peanuts are power-packed snacks that can be consumed in any form. The benefits of eating peanuts include significant health benefits. Here are some of them:

Rich in nutrients

Peanuts are packed with essential nutritional components, including protein, fibre, healthy fats, vitamins and minerals. They are also a rich source of vitamin E, magnesium and phosphorus, which are necessary elements for maintaining overall health.

Heart health

One of the most notable benefits of peanuts is their positive impact on heart health. The monounsaturated and polyunsaturated components can lower bad cholesterol (LDL) levels and enhance good cholesterol (HDL) levels. This can reduce heart disease risk, making peanuts a heart-healthy snack.

Weight management

Despite their high-calorie content, peanuts can be a valuable addition to a weight management plan. The mixture of protein and fibre in peanuts can help you feel full and satisfied, reducing the attempt to overeat. This can support a healthy and active lifestyle and is an easier option for maintaining a healthy weight.

Blood sugar control

Peanuts have a low glycaemic index; this indicates they do not cause a rapid shoot-up of blood glucose levels. This makes them an excellent snack for those looking to manage their blood sugar levels. They are ranked as superfoods for diabetics by the American Diabetes Association. The fibre and healthy fats in peanuts can help stabilise blood sugar, promoting better metabolic health.

Antioxidant properties

Peanuts are rich in antioxidants, particularly resveratrol and flavonoids. These compounds help protect your cells from free radicle damage, reducing the risk of chronic diseases such as cancer and heart disease. Antioxidants also support the immune system, enhancing your body’s ability to fight against infections and inflammation.

Digestive health

The fibre content in peanuts can stimulate healthy digestion. Fibre helps regulate peristalsis and promote bowel movement, which can prevent constipation. Additionally, the prebiotic properties of peanuts help to develop a healthy gut microbiome by supporting the growth of beneficial gut bacteria.

Brain health

Peanuts contain several nutrients that are beneficial for brain health, including vitamin E and resveratrol. Vitamin E is a powerful antioxidant that can protect brain cells from oxidative stress, while resveratrol has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases.

Muscle building and repair

Peanuts are a great source of plant-based protein, making them an excellent choice for those looking to build and repair muscle tissue. The protein in peanuts can help the growth of muscle and recovery, especially when combined with regular exercise.

Energy boost

The combination of healthy fats, protein and carbohydrates in peanuts can provide a sustained energy boost. This makes them an ideal snack for sportsmen or anyone looking to maintain energy levels throughout the day. Peanuts can help you stay active and focused, supporting a healthy and active lifestyle.

Versatile and convenient

Peanuts are incredibly versatile and can be enjoyed in a variety of ways. They can be added to salads, smoothies and baked goods, making incorporating them into your diet easy. Their convenience and delicious taste make them a popular choice for a quick and healthy snack.

Benefits of peanuts in different forms

Peanuts can be tasted in various forms, each providing certain types of health benefits. Here are the common benefits of eating peanuts in different forms:

Soaked peanuts

Soaking peanuts helps improve nutrient absorption by reducing phytic acid, a compound that will prevent the absorption of minerals such as zinc and iron.
A soaked peanut reduces the risk of bloating and gas. For people with sensitive stomachs, this is highly beneficial.
Soaking can increase the level of antioxidants in peanuts, like resveratrol, which are known to prevent cellular damage and decrease inflammation.
Soaked peanuts are softer and easier to chew. This is particularly useful to individuals who would rather have a less crunchy snack.

Roasted peanuts

Roasted peanuts are enjoyable, have a stimulating taste and are more satisfying by bringing out their natural nutty flavour.
Roasting can boost the bioavailability of a few nutrients like vitamins E and magnesium, making them easier to absorb into your body.
Roasted peanuts are a great convenient snack that you can easily carry and consume while travelling.
Roasting peanuts can extend their shelf life, making them an ideal option for long-term storage.

Boiled Peanuts

Boiling peanuts can decrease fat content and make them a less calorie option than roasted peanuts.
Boiling may increase the soluble fibre content of peanuts and, therefore, help lower cholesterol levels and improve digestive health.
Boiled peanuts are also a good form of hydration since some of the water is retained during the boiling process. This can benefit you in hot weather or after physical exercise.
Boiled peanuts are easier on our stomach and can serve as a healthy option for people who have gastric problems. This form also promotes a feeling of fullness.

Conclusion

Peanuts are highly nutritionally valued seeds that provide energy when consumed in small quantities. Whether soaked, boiled, or roasted, peanuts provide sustainable energy and several health benefits, including better digestion, improved heart health and enhanced brain function. Incorporating peanuts into a regular diet can boost overall nutrition and enhance flavour.

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