Are Peanuts Good for You?

Are Peanuts Good For You?

I’ve talked earlier than in regards to the many well being advantages you get from nuts. Nuts are an important vegetarian supply of protein, fiber, and wholesome fat. Diets excessive in nuts and nut merchandise have been linked to decreased threat of coronary heart illness and sure cancers and have been proven to assist with weight administration. They’re comparatively non-perishable and simple to hold round with you.

The podcast model of this text was sponsored by Audible. Go to Audiblepodcast.com/diva to get a free audiobook of your selecting if you join a 14 day trial.

However probably the most generally consumed nut isn’t actually a nut in any respect. Peanuts, also referred to as floor nuts, are technically legumes. They’re extra carefully associated to chickpeas and soybeans than they’re to almonds, walnuts, or different so-called tree nuts.

The three Fundamental Well being Advantages of Peanuts

Peanuts supply all of the well being advantages of tree nuts—which is nice as a result of peanuts are typically cheaper and extra extensively accessible than a variety of different nuts. As well as, peanuts supply just a few bonus advantages that you just don’t get from tree nuts.

1. Peanuts are excessive in protein and different vitamins.   As a result of they’re truly legumes and never true nuts, peanuts are increased in protein than most nuts—and the protein they supply is extra full. Peanuts are additionally a greater supply of folate, which not solely protects towards delivery defects but additionally helps construct sturdy bones and supplies safety towards coronary heart illness and most cancers. As well as, peanuts are a very good supply of vitamin E, a nutrient that many people don’t get sufficient of in our diets.

2. Peanuts have some “designer” antioxidants.  You’ve most likely heard of resveratrol. It’s a particular antioxidant, present in crimson wine and grape juice, that’s thought to have heart-protective and cancer-preventive qualities. However you could not have heard that subsequent to grape skins, peanuts are one of many richest sources of resveratrol. 

By the best way, should you’re questioning—as I used to be—whether or not the resveratrol in peanuts can also be concentrated within the skins, as it’s in grapes, it seems that this isn’t the case. The resveratrol is discovered within the nut itself, not the papery brown coating.

And right here’s a tidbit that my listeners within the Southern U.S. will respect: Boiled peanuts—that are a regional specialty in peanut-growing states—have ten occasions as a lot resveratrol as you’ll discover in roasted peanuts or peanut butter. Actually, the quantity of resveratrol in boiled peanuts is akin to crimson wine. (As I identified in my article on uncooked diets, cooking doesn’t at all times scale back the dietary high quality of meals!)

Even should you don’t look after boiled peanuts—they’re form of an acquired style—roasting peanuts additionally will increase their antioxidant capability, simply not fairly as a lot.

3. Peanuts are excessive in phytosterols. Consuming meals that include phytosterols helps to advertise wholesome ldl cholesterol ranges and defend towards coronary heart illness. There’s additionally some fascinating new analysis on the cancer-fighting potential of phytosterols. Some research have particularly linked peanut consumption (versus total nut consumption) to decrease charges of colon most cancers. 

Why Are Peanut Allergy symptoms on the Rise?

The most recent analysis means that until your baby has been recognized with a peanut allergy, there’s no good motive to keep away from them, Actually, there could also be some benefits to not avoiding them.

For causes nobody can actually clarify, peanut allergy symptoms have doubled within the final decade. Even when you do not have youngsters your self, you’ve got most likely observed that extreme peanut allergy symptoms have gotten to be a a lot greater deal these days.  The kid care facility at my gymnasium has massive indicators informing dad and mom that no peanut-containing snacks could also be introduced in as a result of so many youngsters have peanut allergy symptoms. Final yr, I used to be even on a flight the place they could not serve peanut snacks as a result of there was a baby on board with a peanut allergy so extreme that having a packet of peanuts open on the aircraft could be sufficient to trigger a grave response.

Ought to You Keep away from Giving Peanuts to Younger Children?

As a result of peanut allergy symptoms are so widespread, the traditional knowledge has been to keep away from introducing peanuts to kids earlier than the age of 9 months. Many obstetricians additionally inform their sufferers to not eat peanuts throughout being pregnant or whereas breast-feeding. However more moderen research have discovered that avoiding peanuts throughout being pregnant doesn’t scale back peanut allergy symptoms in infants. What’s extra, it seems that infants who’re given peanut merchandise earlier in life truly appear to have fewer peanut allergy symptoms. (See Sources, beneath, for hyperlinks to the analysis.)

Test along with your pediatrician or obstetrician for extra steerage, particularly if peanut allergy symptoms run in your loved ones. Nevertheless, the most recent analysis means that until your baby has been recognized with a peanut allergy, there’s no good motive to keep away from them, Actually, there could also be some benefits to not avoiding them.

And for many who do have peanut allergy symptoms, there are just a few potential breakthroughs on the horizon. One entails breeding peanuts that don’t include the particular proteins that set off peanut allergy. One other focuses on a botanical extract or drug that will block the allergic response. A 3rd choice is a desensitization remedy. All of those stay experimental however the outlook is somewhat hopeful. (See Sources, beneath, for hyperlinks to extra data.)

Do You Have to Fear About Aflatoxins in Peanuts?

Peanuts are inclined to an infection from a sure fungus that produces a poisonous compound known as aflatoxin. Aflatoxin is a naturally occurring compound, not a man-made chemical. Nonetheless, it’s a identified carcinogen that’s many occasions extra poisonous than DDT. 

The chance of aflatoxin publicity from peanut merchandise produced or offered in the USA is fairly low. Peanut farmers within the U.S. develop illness resistant varieties and use different controls to forestall fungal an infection on crops and in storage.  Merchandise—each these grown within the U.S. and people imported from elsewhere—are screened for aflatoxin and rejected if ranges exceed a reasonably low threshold. (See Sources, beneath, for hyperlinks to extra data.)

As I talked about in my article on the security of uncooked milk, there isn’t any solution to make our meals provide 100% secure. Seeing as consuming is just about non-negotiable, we’re compelled to reside with a specific amount of threat. In my view, within the grand scheme of issues, the danger of aflatoxin publicity from peanuts or peanut butter is admittedly not price worrying about. You’re much more more likely to get E. coli from an undercooked hamburger or spinach salad than you’re to get most cancers from consuming peanut butter.

That mentioned, aflatoxin publicity is especially hazardous you probably have any form of liver illness, notably a hepatitis an infection. If I personally had liver illness, I believe I’d most likely keep away from peanuts and peanut merchandise simply to be on the secure aspect.

Methods to Purchase and Eat Peanuts

My favourite solution to get pleasure from peanuts is roasted within the shell with no added salt. Do not forget that roasting truly improves the antioxidant content material of peanuts. Dry- or oil-roasted shelled peanuts are additionally OK, however search for manufacturers which might be both unsalted or lightly-salted. Learn the ingredient checklist and keep away from any model that features MSG, sugar, or different flavorings. A serving of peanuts is one ounce. That’s about 30 shelled peanuts or 15 nuts within the shell.

You may as well get pleasure from your peanuts as peanut butter. A serving is 2 tablespoons. Ideally, peanut butter ought to include peanuts, salt (should you like), and never a lot else. Keep away from manufacturers that add sugar, hydrogenated oils, and different components. Peanut butter is of course excessive in fats so it might appear as if a reduced-fat peanut butter could be a good suggestion. I’m not so certain. They normally have added sugar, salt, and different processed components like defatted peanut flour. Typically, decreased fats peanut butter isn’t even that a lot decrease in energy than common peanut butter. If something, changing energy from wholesome fat with energy from sugar is a step within the fallacious course. Go for the actual stuff.

When you have a suggestion for a future present matter or wish to discover out about having me communicate at your convention or occasion, ship an e-mail to vitamin@quickanddirtytips.com. You may as well put up feedback and questions on my Diet Diva Fb Web page.  I reply a variety of listener questions in my free weekly publication, so should you’ve despatched a query my method, ensure you’re signed as much as obtain that.

Have an important week and bear in mind to eat one thing good for me!

RESOURCES: 

Resveratrol content material of peanuts (USDA Agricultural Analysis Service)

Early consumption of peanuts in infance reduces peanut allergy (Journal article0

Peanut allergy symptoms, kids and being pregnant (March of Dimes)

Allergen-free peanuts (Information launch)

Experimental therapies for peanut allergy symptoms (Peanut Institute)

Aflatoxin controls (USDA)

Peanuts picture from Shutterstock