The Effects of Eating Peanuts on Your Body: What You Need to Know

Americans love their peanuts. Last year alone, a staggering 5.9 billion pounds were produced in the United States, according to Extras. Whether roasted or salted as a snack, spread on toast or added to recipes for extra flavor, peanuts are a beloved, versatile food. But are peanuts good for you?

In addition to their deliciousness, Peanuts pack a nutritional punch. Rich in protein, healthy fats and various vitamins and minerals, they can support everything from heart health to muscle recovery. However, like all foods, peanuts have benefits and potential drawbacks that should be considered before adding more of them legumes to your diet.

To help you decide, we consulted registered dietitians to break down the pros and cons of eating peanuts. Here’s what they had to say, so you can make an informed choice for your health. Read on to learn more, and if you like to eat your peanuts as a spread, check out the 22 Healthiest Peanut Butters, According to Dietitians.

Peanuts Nutrition Facts

The benefits of peanuts

They are an excellent source of plant protein.

Destini Moody, RDN, CSSD, LDa licensed dietitian and sports dietitian with Garage Gym Reviewssays, “For every 100 grams of peanuts, there are about 25 grams of protein, making peanuts about 25 percent protein by weight.”

This high protein content makes peanuts a great option for those looking to increase their protein intake, especially vegetarians and vegans. In addition, the amino acids in peanuts (especially leucine) support muscle growth and repairwhich is important for anyone living a healthy, active lifestyle.

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They can boost heart health.

Research suggests that including nuts like peanuts in a balanced diet can be a good way to protect your heart while enjoying a nutritious snack. “Peanuts are high in monounsaturated and polyunsaturated fats, which are beneficial for heart health,” says Gianna Massi, CPT, RDNa certified personal trainer and registered dietitian with Barbed wire.

“These healthy fats help lower low-density lipoprotein (LDL) cholesterol, often called ‘bad’ cholesterol, and increase high-density lipoprotein (HDL) cholesterol, or ‘good’ cholesterol, to reduce the risk of coronary heart disease and stroke “, she adds.

They are rich in magnesium.

Many people do not get enough magnesium, and peanuts significantly increase this essential nutrient. Moody notes, “One cup of peanuts provides about 30 percent of your daily value of magnesium,” which National Institute of Health says can help support bone health, cardiovascular function and a healthy nervous system.

They support healthy weight management.

Thanks to their nutrient density, peanuts can be useful for weight management. Masi tells us, “With a high protein and fiber content, peanuts can promote a feeling of satiety, which helps control appetite and reduce overall calorie intake. The fats in peanuts are also digested slowly, which prolongs satiety. This can be beneficial for weight . manage and prevent overeating.”

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They help fight inflammation.

Inflammation is linked to many chronic diseases, and studies have found that peanuts contain compounds that help fight this problem. “Peanuts contain several antioxidants, such as p-coumaric acid and resveratrol, which help fight oxidative stress in the body,” says Moody.

They can improve digestive health.

Peanuts are an excellent source of fiber, which is an important nutrient for healthy digestion. Masi explains, “Peanuts support healthy digestion by promoting regular bowel movements and preventing constipation.” Fiber too supports a healthy gut microbiomewhich can boost digestive health and the immune system.

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They can help regulate blood sugar.

Peanuts’ high fat and fiber content helps control blood sugar levels. Studies show that consumption of nuts (including peanuts) can help prevent and manage type 2 diabetes. Moody explains, “The fat in peanuts slows digestion, which prevents blood sugar spikes when consumed with other foods, especially those high in simple carbohydrates.”

Potential disadvantages of eating peanuts

They are high in calories.

While peanuts are nutrient dense, they are also calorie dense. Moody notes, “Peanuts, like any other nut, are high in heart-healthy fats, but that also means they’re high in calories.” To avoid overconsumption of calories, it’s best to portion out your servings of peanuts in advance, especially if you’re watching your weight or calorie intake.

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They contain oxalates.

“Peanuts contain oxalates, which are compounds that can bind with calcium and form calcium oxalate crystals,” explains Masi. “In sensitive people with gout or other conditions, high oxalate consumption can contribute to the formation of kidney stones, causing pain and discomfort. People with a history of kidney stones should monitor their oxalate intake.”

They can be high in sodium.

Salted peanuts can be deceptively high in sodium, especially if you’re not paying attention to your intake. “Dry-roasted, salted peanuts can average 410 milligrams of sodium per 100 grams,” says Moody. For those watching their sodium intake, especially people with heart disease, it’s best to choose unsalted or lightly salted peanuts to avoid exceeding the daily recommended sodium limit of 2,300 milligrams per day.

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Are peanuts good for you?

Peanuts can be a healthy addition to your diet. They provide many benefits, such as being a good source of plant protein, heart-healthy fats, magnesium, and fiber, which help with muscle repair, heart health, digestion, weight control, and blood sugar regulation. They also contain antioxidants that help fight inflammation.

But peanuts are calorie dense and can be high in sodium if salted. In addition, their oxalate content may pose a risk to individuals prone to kidney stones.

Choose unsalted varieties to enjoy the benefits of peanuts while minimizing potential downsides.

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