Peanuts or groundnuts are favorite snacks the world over. Crunchy and wholesome, they are not true nuts, but belong to the legume group instead. True nuts are by definition, edible seeds enclosed by an outer shell; they are both seed and fruit combined. But in the culinary sense, many fruits have long been considered to be nuts, and peanuts are one of them.
Being the most popular of all nuts, it’s good to know that peanuts are actually VERY nutritious and healthy, even though they have relatively high calorie content. They have a high fat and protein content like that of both nuts and legumes, and a lot of vitamin B1, niacin, folic acid, and some calcium and phosphorus.
More importantly, peanuts are a rich source of resveratrol, Coenzyme Q10 and antioxidants. Resveratrol is an anti aging phytochemical found in plants, and it is gaining popularity in recent times. The resveratrol content found in peanuts is many times more than that of other known food sources. It’s because of its nutritional qualities that have made peanuts a major crop in many countries of the world, with China, India and USA being the top producers.
Peanuts are processed and consumed in a variety of ways; peanut butter being one of them. Salted roasted peanuts and peanut oil are the other common ways to use or consume peanuts. Peanut milk which is a milk alternative comparable to soy milk, and
Although peanuts are good to eat, there are also downsides. Peanuts grow on pods that grow down into the soil, where they slowly ripen. This makes them liable to be infected with aflatoxin, a poisonous toxin produced by a mold fungus that thrives under humid conditions. Aflatoxin can cause liver cancer in both human and animals.
Some people have peanut allergy, which can be serious. Although the incidence is extremely rare, it can lead to anaphylactic shock. Typical symptoms include diarrhea, hives, vomiting and dizziness. Apparently, refined peanut oil has a much less chance of causing an allergic reaction, but this could be due to the removal of much of the protein content. Efforts are underway to make allergen-free peanuts which could do away with peanut allergy for good.
Peanut butter is high in extra fat because extra oil is needed for the paste to mix sufficiently. The oil used in peanut butter can be of any type, but nowadays are low in saturated fat, cholesterol, and high in monounsaturated fat. Peanut oil itself is 50% monounsaturated and 30% polyunsaturated, and contains no cholesterol.
A typical 50g serving of peanuts contains 12g protein, 25g fat, 4g fiber, 2g of sugars and 281 calories, while a 20g tablespoon of peanut butter contains 5g protein, 11g of fat, and about 123 calories (dependent on type and brand).