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Peanuts are also nuts, high in fat, high in protein, but also rich in unsaturated fatty acids, niacin content is also very high, eating in moderation is conducive to the prevention of cardiovascular disease, but to give priority to the selection of complete original peanuts, peanut butter is too high in calorie density. The recommended way to eat is to put some porridge in the pot, or to eat it as a snack between meals.
Today let's talk about the nutrition of peanuts.
Are peanuts nuts?
Before writing nuts article below there are many friends messages, asking if cheap large bowls of peanuts count as nuts.
Generally speaking, the domestic nutrition community to the advice of the nuts refers to those plant foods with more fat and higher protein content, which are generally divided into three categories:
Tree nuts, including walnuts, almonds, hazelnuts, cashews, pistachios, and more
Peanuts of the legume family
Seeds, such as sunflower seeds, sesame seeds
Peanuts are as rich in protein, dietary fiber and fat as other tree nuts, and are similar in nutritional value.
Nutritional value of peanuts
The protein content of peanuts is still quite high, accounting for 25.8%, the dietary fiber content is also very good, accounting for 8.5%, and it is also rich in vitamin B1.
Like other nuts, half of them are fat (49.4%), but most of the fatty acids are unsaturated (86% are unsaturated fatty acids, polyunsaturated fatty acids account for 33%), which is a relatively healthy fat, and the niacin content is surprisingly high (12mg/100g). [5]
Health benefits of peanuts
From the composition of the inference, the health benefits of regular eating peanuts should be similar to that of general nuts, in which the rich unsaturated fatty acids help reduce the risk of cardiovascular system disease, and moderate consumption is also helpful for weight management.
A paper published in 2002 showed that after replacing the corresponding 500 kcal calories with peanuts, the subjects' weight did not increase as expected, but the basal metabolic rate increased by 11%, which may be because peanuts have a strong sense of satiety, a certain dietary fiber, and slow digestion, so peanut eaters are not easy to eat other foods with high calorie density. [6]
There are many studies of nuts with similar conclusions, with a study from the Harvard School of Public Health showing that a dietary survey of 51,188 women found that daily intake of nuts was associated with a slightly lower risk of obesity.
How much to eat in moderation?
Nuts, although very nutritious, are also high-protein, high-fat foods, and if you unconsciously consume too much, it will also lead to excessive energy intake, so moderation is important.
In the latest 2022 edition of the "Dietary Guidelines for Chinese Residents", it is recommended to consume 25 to 35g of soybeans and nuts per day, if you can insist on eating soybeans, the remaining nut "quota" is about 50 to 70g per week, and the daily distribution is also a bunch.
But this also depends on the overall diet structure, if you eat less other legumes and meat, then 100g per day is not excessive.
Should vegetarians eat more peanuts?
If you eat less meat, you can indeed eat more peanuts and other nuts to supplement your protein.
However, it should be noted that the fatty acid structure in peanuts is mostly Ω-6 series, and does not contain DHA, EPA, in order to obtain them is best to eat fish.
Vegans can consider the cooking oil when mixing ingredients with perilla oil, sunflower oil, eat more soy products, and can be more diverse in the choice of nuts.
How about peanut butter?
Peanut butter was originally a protein-derived alternative invented for people with bad teeth. [1]
In the USDA's list of food information for school nutrition programs, it is also classified as a "substitute for meat", indicating that eating in moderation is still of health value. [2]
More than half of Americans' peanut intake comes from peanut butter,[3] and in their case, spreading bread with peanut butter is the same basic operation as our soy milk with fritters and buns with porridge.
When western fitness meals and fitness culture developed together in China, peanut butter was also respected by many fitness people, mainly because its energy and protein content were relatively high, and it was more convenient to meet the needs of healthy people for high energy and high protein.
The mainland is a big peanut grower, and the smart working people have also taken a fancy to peanuts as a cheap and easy-to-get food in the morning, and directly beat it into sauce and dipped in vegetables and mixed noodles, becoming an affordable alternative to sesame sauce.
It is a good choice to use it instead of butter and chocolate sauce to coat bread, instead of sweet noodle sauce and chili sauce to mix noodles, which can delay the blood sugar reaction after eating staple foods.
But ordinary people still have to be careful not to eat too much, after all, half of the peanuts are oil, even the additive-free peanut butter is super high in calories.
Peanut butter, which is common in supermarkets and tastes like chocolate sauce, is unlikely to be a healthy food... You'll eat extra sugar, saturated fat, and sodium.
Many epidemiological studies that have studied peanut butter and nuts side by side have found that eating peanuts and other nuts can reduce cardiovascular disease risk and mortality, but eating peanut butter does not, most likely because the sugar, salt, and saturated fats added to peanut butter offset the natural health effects of peanuts. [3-4]
The study also found that the more people who ate peanut butter, the higher the proportion of people with a BMI over 30[3]
The natural oil aroma of peanut butter is addictive and easy to eat, not to mention seasoned with sugar and oil.
If you still want to buy, be sure to choose a reliable brand, rather than looking at "handmade" and "additive-free" things. Be aware that peanut butter produced by small workshops may use moldy peanuts, which carries the risk of aflatoxin poisoning. The unsaturated fatty acids in peanuts are also easily oxidized, and improper preservation during processing is also prone to produce some substances that are not good for health.
How to eat peanuts healthier?
In any case, do not eat moldy peanuts, be wary of aflatoxin, carefully distinguish when buying bulk products, if you cook a pot of peanuts when you eat it, it is recommended to discard the whole pot.
It is best to choose a complete original peanut, avoid the oxidation of unsaturated fatty acids and the intake of more sugar, sodium, fat, if you cook yourself, you can choose boiled, oil-free dry fry, old vinegar peanuts, much healthier than fried.
If you're buying prepackaged food, at least remember to take a look at the shelf life and compare the ingredient list with the nutrition facts list. Be wary of salt baking, icing, and added oil, salt, and sugar from alcoholic peanuts.
Peanuts are added to meals as cooking accessories, such as mixed grain porridge.
Can also be used as a snack between meals. It is recommended to buy small packages or share them with others.
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Resources:
[1] Arya, Shalini S et al. “Peanuts as functional food: a review.” Journal of food science and technology vol. 53,1 (2016): 31-41. doi:10.1007/s13197-015-2007-9
[2] USDA Food Product Information Sheet, https://fns-prod.azureedge.net/sites/default/files/fdd/110854-peanut-butter.pdf
[3] Amba, Vineeth et al. “Nut and Peanut Butter Consumption and Mortality in the National Institutes of Health-AARP Diet and Health Study.” Nutrients vol. 11,7 1508. 2 Jul. 2019, doi:10.3390/nu11071508
[4] Eating nuts linked with better heart health, Harvard School of Public Health, https://www.hsph.harvard.edu/news/hsph-in-the-news/nuts-heart-health/
[5] Peanuts, all types, raw, USDA, https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
[6] Alper C M, Mattes R D. Effects of chronic peanut consumption on energy balance and hedonics. [J]. International Journal of Obesity & Related Metabolic Disorders Journal of the International Association for the Study of Obesity, 2002, 26(8):1129-37.
[7] Besrastrollo M, Wedick N M, Martinezgonzalez M A, et al. Prospective study of nut consumption, long-term weight change, and obesity risk in women. [J]. American Journal of Clinical Nutrition, 2009, 89(6):1913-9.
[8] Mattes R D, Krisetherton P M, Foster G D. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. [J]. Journal of Nutrition, 2008, 138(9):1741S-1745S.
[9] Devi A, Chisholm A, Gray A, et al. Nut-enriched bread is an effective and acceptable vehicle to improve regular nut consumption[J]. European Journal of Nutrition, 2015:1-13.
[10] Floresmateo G, Rojasrueda D, Basora J, et al. Nut intake and adiposity: meta-analysis of clinical trials. [J]. American Journal of Clinical Nutrition, 2013, 97(6):1346-55.
[11] Krisetherton P M, Hu F B, Ros E, et al. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. [J]. Journal of Nutrition, 2008, 138(9):1746S-1751S.
Edit: Xiao Hui
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