Nutritional and health aspects of peanuts, alongside their various types and their individual advantages compared.
In a nut-packed world of health-conscious snacking, the humble peanut stands out as a powerhouse of nutrition. Raw peanuts, in particular, offer several advantages over their roasted and salted counterparts.
Raw peanuts are rich in protein, fiber, healthy fats, vitamins, and minerals such as magnesium, potassium, and iron[1][3]. They provide plant-based protein, healthy fats, and essential vitamins and minerals. Raw peanuts are associated with lower risks of heart disease due to their high content of monounsaturated and polyunsaturated fats[1][3].
While specific studies on raw peanuts and gut health are sparse, peanuts in general are known to modulate gut microbiota positively[4].
On the other hand, roasting can slightly reduce the nutrient content of peanuts, including healthy fats, due to heat damage[2]. Roasted peanuts still offer nutritional benefits similar to raw peanuts but may have slightly less nutritional value due to roasting[2]. Roasting enhances the flavor and crunch of peanuts, making them more palatable to some consumers[2].
Salted peanuts have added sodium, which can increase blood pressure and contribute to cardiovascular issues in excessive amounts[5]. While they provide similar nutrients as raw peanuts, the added salt can negate some of the health benefits associated with unsalted peanuts[5].
In a comparison of the three varieties, raw peanuts retain more of their natural nutrients and offer health benefits without added salt or potential roasting-related nutrient loss. However, both roasted and salted peanuts can still be part of a balanced diet when consumed in moderation.
Interestingly, a large-scale study found that eating peanuts and other nuts may reduce a person's risk of obesity over 5 years[6]. Eating peanuts as part of a balanced diet is okay, even if they are roasted and salted, as long as consumed in moderation[7].
Moreover, eating 46 grams of peanuts or peanut butter each day may improve heart health for people with diabetes[8]. Peanuts can help support heart health and manage blood sugar levels[9]. Eating peanuts may help women with obesity and a higher type 2 diabetes risk to manage their blood sugar levels[10].
In conclusion, raw peanuts offer the most nutritional benefits, but roasted and salted peanuts can still be enjoyed as part of a balanced, calorie-controlled diet. The key lies in moderation.
- Raw peanuts, rich in protein, fiber, healthy fats, vitamins, and minerals like magnesium, potassium, and iron, are associated with lower risks of heart disease due to their high content of monounsaturated and polyunsaturated fats.
- While specific studies on raw peanuts and gut health are limited, peanuts in general are known to positively modulate gut microbiota.
- Eating peanuts and other nuts may reduce a person's risk of obesity over 5 years, indicating they can be part of a balanced, calorie-controlled diet.
- Eating 46 grams of peanuts or peanut butter each day may improve heart health for people with diabetes and help support heart health and manage blood sugar levels.
- Cooking with a healthy-diet focus, incorporating raw peanuts or even roasted and salted peanuts in moderation can contribute to a balanced, nutrition-rich, fitness-and-exercise, and overall health-and-wellness lifestyle, including food-and-drink choices that promote healthy-cooking and weight-management.
