Back to knowledge libraryPeanuts
Peanuts are not actually a nut – they’re a legume! Peanuts are widely consumed across the globe, and may be eaten raw, roasted, boiled, or as a common ingredient in many processed foods.
What is the nutrient content of peanuts?
A recommended serving size of peanuts is 30g, which is about 30 whole peanuts:
What are the health benefits of peanuts?
1. Heart Health: The high levels of unsaturated fats in peanuts, especially monounsaturated fats, contribute to lowering bad cholesterol (LDL) levels and reducing the risk of heart disease.
2. Source of Protein: Peanuts are an excellent source of plant-based protein, making them a good option for vegetarians and vegans. Mind their high fat content though!
3. Rich in Antioxidants: Peanuts contain resveratrol, an antioxidant linked to reduced inflammation and a lower risk of chronic diseases such as heart disease and cancer.
Where can I find peanuts?
Peanuts can be eaten raw, roasted, as part of spreads (such as peanut butter), and as part of savoury and sweet snacks, such as trail mixes, cookies, and cereal bars. Asian cuisines often use peanuts in sauces, such as satay sauce, and dishes, such as pad thai. Boiled peanuts are a key ingredient in African cooking
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Parilli-Moser, I., Hurtado-Barroso, S., Guasch-Ferré, M., & Lamuela-Raventós, R. M. (2022). Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis. Frontiers in nutrition, 9, 853378.
https://doi.org/10.3389/fnut.2022.853378 [Accessed 10 September 2024].
Arya, S. S., Salve, A. R., & Chauhan, S. (2016). Peanuts as functional food: a review. Journal of food science
and technology, 53(1), 31–41. https://doi.org/10.1007/s13197-015-2007-9 [Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.