Nuts and gut health
Healthy dietary patterns, including those that incorporate nuts, benefit gut health. And a healthy gut, in turn, plays a crucial…
Peanuts
07 September 2022
Peanuts
Like all nuts, peanuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health (1). Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes and cancer, assist with weight management, improve sperm quality, reduce depression and overall promote good health.
A healthy handful (or a 30g serve) is around 40 peanuts.
What makes peanuts unique?
- Peanuts have the most protein of all nuts, proving 25g of plant protein per 100g – or 7.5g in a 30g handful.
- Peanuts are one of the few nut sources of resveratrol – a powerful antioxidant with anti-ageing, anti-cancer, anti-viral and cardioprotective properties.
- Of the nuts with enough carbohydrate to be tested for a glycaemic index (GI) rating, peanuts have the lowest GI, at 13.
- Compared with other nuts, peanuts contain the most folate and niacin – both B vitamins.
Did you know? Unlike tree nuts, peanuts grow below the ground. Technically, these ‘groundnuts’ belong to the legume family!
More nutrition facts:
- Peanuts contain predominantly monounsaturated fats, important for heart health.
- Peanuts are a source of gut-loving fibre, which is vital for a healthy digestive system. They contain 8.2g fibre/100g, or 2.5g in a 30g handful.
- Peanuts are rich in B vitamins, including folate, thiamin, niacin, and vitamin B6, and contain vitamin E, magnesium, potassium and antioxidants.
- They are rich in the amino acid arginine, which helps keep blood vessels healthy.
- Peanuts are naturally low in cholesterol, sugar and sodium.
Did you know? The inner shell (or skin) is where most of the antioxidants in peanuts are found.
| Nutrient | Per 100g | Per 30g | |
|---|---|---|---|
| energy | |||
| Energy (kJ) | 2,376 | 713 | |
| macronutrients | |||
| Protein (g) | 24.7 | 7.41 | |
| Total fat (g) | 47.1 | 14.13 | |
| Saturated fat (g) | 8.2 | 2.46 | |
| Monounsaturated fat (g) | 32.7 | 9.81 | |
| Polyunsaturated fat (g) | 3.9 | 1.17 | |
| Omega 3 ALA | 0 | 0 | |
| Carbohydrate (g) | 8.9 | 2.67 | |
| Sugars (g) | 5.1 | 1.53 | |
| Dietary fibre (g) | 8.2 | 2.46 | |
| minerals | |||
| Calcium (mg) | 54 | 16.2 | |
| Copper (mg) | 0.8 | 0.24 | |
| Iron (mg) | 2.3 | 0.7 | |
| Magnesium (mg) | 160 | 48 | |
| Manganese (mg) | 1.7 | 0.51 | |
| Potassium (mg) | 540 | 162 | |
| Selenium (ug) | 12 | 3.6 | |
| Sodium (mg) | 1 | 0.3 | |
| Zinc (mg) | 3 | 0.9 | |
| vitamins | |||
| Thiamin (mg) | 0.8 | 0.24 | |
| Riboflavin (mg) | 0.1 | 0.03 | |
| Niacin (mg eq) | 19.8 | 5.94 | |
| Folate DFE (ug) | 240 | 72 | |
| Vitamin B6 (mg) | 0.7 | 0.21 | |
| Vitamin E (mg) | 9.5 | 2.85 | |
| other | |||
| Arginine (g) | 3.2 | 0.96 | |
| Sterols (mg) | – | – | |
| Polyphenols (mg) | 396 | 119 | |
Health effects
In addition to the health benefits that all nuts provide, peanuts have been linked with:
- Increasing HDL (good) cholesterol (3,4,5) – which carries LDL (bad) cholesterol away from the arteries and back to the liver to be broken down.
- A moderately strong improvement in lipid profile, particularly for reducing triglycerides (5).
A recent randomised trial, involving 63 healthy people, found including skin-roasted peanuts in the diet for six months, led to lower total cholesterol/HDL-cholesterol and LDL-cholesterol/HDL-cholesterol ratios, compared to control (no peanuts).
Where they are grown
Peanuts are grown in several regions in Australia, in Queensland (including the Burnett and Atherton Tableland regions), the Northern Territory, New South Wales and Western Australia.
Forms and best eaten with…
- Peanuts can be purchased in shell, or as kernels (with or without skin) roasted, raw, salted and unsalted.
- Peanuts butter is a popular nut butter.
- They are great as snacks, and in stir-fries and curries.
Storage
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
Did you know? A major recent review on nut intake and cancer found a higher intake of peanuts was linked with an 8% risk reduction in dying from cancer (6).
References
- Ciftci, S., Suna, G. Functional components of peanuts (Arachis Hypogaea L.) and health benefits: A review, Future Foods, 2022. 5. https://doi.org/10.1016/j.fufo.2022.100140
- Win, MM. et al. Phenolic compounds and antioxidant activity of peanut's skin, hull, raw kernel and roasted kernel flour. Pak J Bot, 2011. 43(3):1635-42.
- Jafari Azad, B., Daneshzad, E., Azadbakht, L. Peanut and cardiovascular disease risk factors: A systematic review and meta-analysis. Crit Rev Food Sci Nutr, 2020. 60(7):1123-40.
- McKiernan, F., et al. Effects of peanut processing on body weight and fasting plasma lipids. Br J Nutr, 2010. 104(3):418-26.
- Parilli-Moser, I., et al. Effect of peanut consumption on cardiovascular risk factors: A randomized clinical trial and meta-analysis. Front Nutr, 2022. 9: 853378. 10.3389/fnut.2022.853378
- Naghshi, S., et al. Association of total nut, tree nut, peanut, and peanut butter consumption with cancer incidence and mortality: A comprehensive systematic review and dose-response meta-analysis of observational studies. Advances in Nutrition, 2021. 12(3):793–808.
Published September 7, 2022
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