Besides being a food that many people love to eat, peanuts are also good for you when eaten in moderation. As long as you aren't allergic to them, they can be a regular part of any diet, even a weight loss diet. You don't need to feel guilty for having a handful of peanuts as long as you take the calories involved into consideration when planning your diet for the day.
Peanut Nutrition Facts
One ounce of unsalted, dry-roasted peanuts has 166 calories, 6.71 grams of protein, 2.3 grams of fiber and 14 grams of fat, of which approximately 7 are monounsaturated, 4.4 are polyunsaturated and 2 are saturated, according to the USDA National Nutrient Database for Standard Reference. Peanuts are also good sources of copper, folate, manganese, niacin, vitamin E and tryptophan.
Benefits
Since most of the fat in peanuts comes from the healthier monounsaturated and polyunsaturated fats, they are a suitable way to get in the small amount of fat that you need in your diet. Having a certain amount of fat in your diet can make it more filling and keep you from feeling deprived, and using foods that contain healthier fats instead of those high in saturated fats can help you to do that without harming your weight loss efforts, according to the Peanut Institute.
Theories/Speculation
Due to the heart-healthy monounsaturated fat and the vitamins in peanuts, they can help lower your risk of cardiovascular disease. Peanuts also have relatively high levels of the antioxidant resveratrol which, along with other nutrients present in these nuts such as folic acid and phytosterols, might help to lower your cancer risks, according to the George Mateljan Foundation.
Considerations
Peanuts are relatively energy dense, so eat them in small amounts to maximize their potential health benefits without adding too many calories to your diet.
Many types of peanut butter also have added sugars and hydrogenated oils, making them less healthy for you, so the George Mateljan Foundation recommends purchasing an organic brand that only contains peanuts and salt.
Expert Insight
Since peanut butter is full of protein and low in saturated fat, the Mayo Clinic recommends it as part of a healthy breakfast, in combination with a whole grain waffle or whole grain crackers. The George Mateljan Foundation suggests having peanuts or peanut butter at least twice a week to help lower your risk of colon cancer.
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