
Peanuts: A Heart-Healthy, Nutrient-Packed Snack
While often overshadowed by almonds, walnuts, and cashews, peanuts are a nutritional powerhouse that shouldn’t be overlooked. Grown underground as the fruit of the peanut plant, they offer many of the same health benefits as more expensive nuts.
Heart Health
Peanuts are as heart-healthy as almonds and walnuts, helping to lower cholesterol and reduce the risk of heart disease, heart attacks, and strokes by preventing blood clots.
Weight Loss
Peanuts are packed with protein, keeping you full with fewer calories. Studies show that including moderate amounts of peanuts in your diet can help you maintain or even lose weight.
Longer Life
Research links regular peanut consumption with a lower risk of death from various causes, suggesting peanuts may contribute to a longer lifespan.
Lower Diabetes Risk
As a low-glycaemic food, peanuts won’t cause blood sugar spikes. Studies suggest that regular consumption of peanuts can reduce the risk of type 2 diabetes in women.
Reduce Inflammation
Rich in fibre, peanuts help reduce inflammation and support your digestive health.
Cancer Prevention
Research suggests that older adults who consume peanut butter may lower their risk of gastric non-cardia adenocarcinoma, a type of stomach cancer.
Nutrient-Rich
Peanuts are packed with protein, healthy fats, and fibre. They are also a great source of magnesium, folate, vitamin E, copper, and arginine, all of which contribute to overall health.
Nutritional Breakdown (per ¼ cup of raw peanuts):
- Calories: 207
- Protein: 9g
- Fat: 18g
- Carbohydrates: 6g
- Fibre: 3g
- Sugar: 1g
Peanut Allergies
While peanuts are healthy, they are also a common allergen in Australia. Symptoms range from mild itching or swelling to severe anaphylaxis, a life-threatening allergic reaction. If you experience discomfort or suspect an allergy, seek medical advice.
Peanuts are a versatile, affordable, and nutritious snack that benefits heart health, weight management, and more. Whether you enjoy them on their own or in dishes, peanuts are a smart addition to any balanced diet.