Originally growing in South America, peanuts quickly spread and won affection in many countries due to their taste and nutritional value.
This product is a rich source of proteins, healthy fats, vitamins (such as vitamin E, niacin, and folic acid), and minerals (including magnesium, phosphorus, and potassium).
Peanuts contain healthy fats that can support heart health and lower bad cholesterol levels.
An important aspect of peanuts is their high content of antioxidants, particularly resveratrol, which may have protective effects against cancer and neurodegenerative diseases.
Nutritional Value
In 100 grams of peanuts, there are about 567 kcal, making it an energy-dense product.
The majority of calories come from fats, which make up about 49 grams, while proteins account for about 26 grams. Carbohydrates are present in smaller amounts—about 16 grams per 100 grams of the product, of which 8.5 grams are fiber.
The glycemic index of peanuts is relatively low—around 14, making them suitable for inclusion in a keto diet in moderate amounts, despite their carbohydrate content.
The glycemic load is also low.
Despite the low glycemic index, it is advisable to limit the amount of peanuts in the diet to avoid exceeding the acceptable level of carbohydrates. It is recommended to consume peanuts in small portions, for example, as a snack or an addition to dishes.
Possible Health Risks
Peanuts are one of the most common allergens, and allergic reactions to peanuts can be particularly severe.
Additionally, peanuts are often susceptible to contamination by aflatoxins—toxins produced by mold fungi, which can cause liver problems and increase the risk of liver cancer.
Myths and Misconceptions about Peanuts
Is peanut a nut? In reality, peanuts are classified as legumes (part of the bean family), not nuts.
They grow underground and share more in common with peas and beans.
Should peanuts be avoided during pregnancy? Pregnant women can include peanuts in their diet if they have no allergies. This may even reduce the risk of allergies in their child.
Do peanuts spoil easily? When stored properly, peanuts can maintain their freshness and nutritional properties for a long time, especially if kept in an airtight container in a cool place.
Interesting Facts about Peanuts
Origin of peanuts. Peanuts are native to South America and were domesticated about 3-4 thousand years ago. Today, they are widely cultivated in many tropical and subtropical regions of the world.
Peanuts in culture. In some countries, such as Ghana and Nigeria, peanuts are considered an important food product and are used in various traditional dishes.
Peanuts and health. Peanuts are rich in protein, healthy fats, vitamins, and minerals, making them an excellent snack for maintaining energy.
Peanuts and allergies. Peanuts are one of the most common allergens, and for some people, even a small amount of peanuts can trigger severe allergic reactions.
Peanuts and science. Peanuts have been used in research on soil and agriculture, as they can fix nitrogen in the soil, improving its quality.
Peanuts and yield. On average, one peanut plant can produce up to 100 pods, making it a high-yielding crop.
Peanuts and resilience. Peanuts are a resilient crop that can grow in drought conditions, making them an important product in regions with limited water resources.
Peanuts and export. China and India are the largest producers of peanuts and are also the main exporters of this product.
Peanuts and biofuel. Research shows that peanuts can be used to produce biodiesel, making them a promising source of energy.
Peanuts and textiles. Peanut shells and other by-products can be used in the textile industry to produce eco-friendly fabrics.
Lipid Profile
Peanuts contain a variety of types of fats that make up their lipid profile. The main fatty acids in peanuts include:
- Monounsaturated fats: about 50% of the total fat content, primarily represented by oleic acid.
- Polyunsaturated fats: approximately 30% of the total fat content, mainly composed of linoleic acid (Omega-6).
- Saturated fats: about 20% of the total fat content.
Peanuts contain small amounts of polyunsaturated Omega-3 (ALA), but their fat profile is mainly composed of Omega-6 (LA) and monounsaturated fats.
