Are peanuts a nut or a legume? Are they healthy or a food to be consumed sporadically? Are they suitable for dogs or as dangerous as macadamia nuts? All the answers are below.
Peanuts are a soft, buttery grain that keeps us full for longer while taking care of our heart. They are a fantastic snack and their creamy version can transform a boring breakfast into a delicacy. A great source of vegetable protein, they provide contrast to hundreds of recipes. Here’s everything about a nut that isn’t a nut.
What is a peanut, a nut, or a legume?
The peanut ( Arachis hypogaea L. ) is a legume from the Fabaceae family. Because of its high-fat content and crunchy texture, we eat it just like we would eat walnuts and almonds. This is a good reason why most of us are surprised to discover that botanically, peanuts are much closer to beans than to hazelnuts.
In fact, it is normal to be confused because nutritionally they are as rich in fats and proteins as nuts. The only thing that really differentiates them is that peanuts grow underground wrapped in a woody pod while walnuts, hazelnuts, and almonds grow wrapped in a hard shell and another fleshy shell on the branches of trees.
Peanuts are grown in May and harvested at the end of autumn, as they need many hours of sunshine and high temperatures. They benefit from rainfall as long as it is not too abundant. The ease with which they grow and develop makes them a simple crop, ideal for experimenting at home.
Where and how can we buy peanuts?
Peanuts can be bought in bulk or packaged, salted or unsalted, fried or raw. They are easy to find in a shell, which is the format that best preserves all their nutrients. Peanut butter is no slouch, and as long as it is a cream without sugar or refined fats, it is a great and healthy option for breakfasts, snacks, and afternoon snacks. In addition, due to its nutritional profile, it is a favorite in the ketogenic diet. The buttery fruit is the king of mafé, a Senegalese dish of rice and chicken with peanut sauce. It is also present in the famous Thai pad thai.
For those of you who have dogs, don’t worry if you happen to scatter some peanuts under the table while you’re snacking on them. Unlike macadamia nuts, peanuts are not dangerous for pets, as long as you don’t stuff them with too much.
Origin and history of peanuts
The peanut is native to South America, although the exact point of origin is unknown. Some hypotheses point to southern Bolivia as the birthplace, since today, in this same region, a wild version of the peanut grows.
Thanks to the archaeological remains found in Huaca Prieta, Peru, the time of domestication of the peanut has been dated to around 1500 BC. It arrived in Europe 2000 years later, in the 16th century, when the Spanish discovered the peanut in Tenotchtitlán (Mexico), the capital of the Aztec Empire.
Markets are currently expecting an increase in demand for peanuts over the next decade due to the popularity of energy bars and peanut butter associated with healthy lifestyles. For now, the world’s largest producers and consumers are China and India.
Nutritional value of peanuts
Are peanuts healthy? As we have seen, peanuts are a legume with the appearance of a nut that is very rich in protein (8 g per 100 g, not bad compared to tofu, which contains about 11 g of protein per 100 g) and in polyunsaturated fats that are beneficial for health. They are also high in calories, ideal for athletes, and in fiber. Their raw, natural version contains high levels of magnesium, zinc, niacin, and vitamin E. However, it should be noted that fried and salted peanuts have significantly lower levels of niacin, vitamin E, and vitamin B6, as well as containing up to 200% more sodium.
Raw peanut
- Energy: 544 kcal
- Carbohydrates: 7.91 g
- Protein: 25.23 g
- Fats: 43.06 g
- Fiber: 8.1 g
- Sodium: 0.08 mg
Fried and salted peanuts
- Energy: 592 kcal
- Carbohydrates: 8.9 g
- Protein: 26.8 g
- Fats: 50.3 g
- Fiber: 8.4 g
- Sodium: 18.39 mg
Properties and benefits of peanuts
A source of protein, healthy fats, satiating and heart-protecting, peanuts are easy to eat, satiating and can help us lose weight if we consume them in small quantities every day. In addition, they contribute to a healthy microbiota, which has a positive impact on our overall health.
Vegetable source of protein
Both vegetarians and people looking to reduce their meat consumption are especially happy every time they find a tasty and healthy source of vegetable protein. This is the case of peanuts with their 8 g of protein per 100 g. To give us an idea, tofu provides about 10 or 12 g of protein per 100 g and chickpeas 19 g per 100 g. Although the percentage of absorption of these proteins varies, there is no doubt that peanuts can be the perfect addition to a complete breakfast or a vegetable stir-fry.
Regulates appetite and helps to lose weight
Healthy fats and protein are both macronutrients that are very satiating. Peanuts have a good dose of both, and their fats are very healthy. This makes them a natural satiating pill that can contribute to weight loss in the long term.
Take care of your heart by reducing cholesterol
The consumption of peanuts and derived products such as peanut oil (cold, not cooked) reduces cholesterol and triglycerides while increasing HDL, the good cholesterol, reducing the risk of suffering from cardiovascular diseases.
Eat them with the skin to regulate blood sugar.
Peanut skin is rich in polyphenols that slow down the rate of carbohydrate breakdown, preventing blood sugar from rising too quickly. This property, which is of particular interest to diabetics and pre-diabetics, has also been found to have a protective effect against the development of type II diabetes when consuming peanut butter (without additives, sugar or vegetable oils).
A handful of peanuts a day for radiant skin
All skincare enthusiasts are familiar with the virtues of vitamin E, which helps repair and add suppleness to our face. Like almonds, peanuts are very rich in vitamin E, up to 72% per 100 g, so adding a tablespoon to our savoury dishes or eating a toast with natural peanut butter is a delicious extra help to show off a radiant face.
A strong intestinal flora
Peanuts with their skins bring with them an extra benefit. Not only because of the amount of polyphenols but also because of the prebiotic fiber they contain, which serves as food for the beneficial bacteria in our microbiota. Eating raw peanuts with their skins helps to have a strong intestinal flora that contributes to good digestion and a good mood.
Contraindications of peanuts
Peanuts are generally a healthy grain and suitable for the majority of the population. Although it is true that it is a food that is somewhat sensitive to possible fungal contamination and that it is one of the main causes of allergies in France, there are a couple of nuances that are worth knowing in depth.
Fungal contamination
Temperature and humidity during storage and transport of peanuts make the difference between a nutritious food and a dangerous one. When these parameters are high, contamination by fungi such as Aspergillus flavus increases, leading to abdominal pain and vomiting. For this reason, suppliers must maintain strict control throughout the process to ensure safe consumption.
Allergies
According to the Spanish Association of People with Food and Latex Allergies, peanut allergy, the most widespread allergy in France and the United States, causes intense and immediate reactions. The first symptoms include skin rash and inflammation of the throat, which can lead to anaphylactic shock in serious situations.
Recipes with peanuts and their uses in cooking
Peanuts with honey, peanuts with chocolate, peanuts with wasabi. Peanuts are the base for all kinds of snacks that are characterised by their contrast. Exactly what we are looking for to keep our senses awake between meals.
Much more traditionally, peanuts are used in the preparation of Asian dishes such as kung pao chicken or Senegalese mafé, in which they provide fat and a crunchy texture. In the world of sweets, the use of peanuts is less widespread on the peninsula than in the Anglo-Saxon world, which does not prevent us from making some incredibly creamy peanut butter cookies.
It can also be a great idea to add peanut butter to your next chocolate cake or simply have some toast with peanut butter for breakfast with an aromatic coffee to start the day on the right foot. There are numerous recipes with peanuts to explore.
How many peanuts can you eat per day?
You can eat 30 g of peanuts a day (approximately 160 kcal), which is about a couple of heaping tablespoons. We are referring to unsalted and unfried peanuts. This way, you can enjoy a good amount of their nutrients, proteins, healthy fats, fibre, and vitamins, while getting a calorie intake that is proportionate to your lifestyle.