Grown in rich soil and sometimes called "ground nuts," peanuts are technically not nuts at all. Because they are an edible seed contained in a pod, they are considered legumes. Regardless of their origin, peanuts are considered nuts when it comes to consumers. They are great for snacking and a flavorful addition in cooking, and there is little debate about the many healthy nutrients contained in peanuts.
According to the American Dietetics Association, peanuts are rich in monounsaturated fatty acids. This type of heart-healthy fat is known for lowering bad LDL cholesterol and raising good HDL cholesterol. Peanuts are also rich in vitamin E, an antioxidant associated with reducing risks of cancer and heart disease. In addition, they are good sources of plant-based protein, folic acid, niacin, magnesium, selenium and zinc.
The U.S. Department of Agriculture (USDA) has strict guidelines that growers must follow. This ensures that the peanuts available in the United States are of the highest quality. Peanuts are widely available both shelled and unshelled. Grown in the southern states, Virginia, Runners and Spanish are the three most common varieties.
What to Look for
Choosing peanuts in the shell, which require a little work to open, might help to slow down the eating process and keep portion size in control. When selecting unshelled peanuts, choose ones that are lighter in color without shriveling. A shriveled, dark peanut shell could indicate that it is rotten or has been burnt during the roasting process. Shelled varieties in cans and jars are healthy options and very convenient. Choose low-salt or unsalted varieties to limit sodium intake.
Eating peanut butter can be a healthy way to consume peanuts. Once thought to contain trans fats, this myth was dispelled by a 2001 report from the USDA Agricultural Research Service. Natural varieties of peanut butter are a healthy choice since they often contain less sugar.
Common Pitfalls
While peanuts and peanut butters have plenty of good qualities, they are also high in calories. According the USDA Nutrient Database, there are about 166 calories in 1 oz. (about 40 pieces) of shelled nuts. Most varieties of peanut butter contain about 200 calories per 2 tbs. serving. It is important to practice portion control to avoid consuming excess calories.
Pay special attention to preparation. Salted and sweet varieties of peanuts can add excess amounts of sodium and sugar to your diet. Also avoid peanut butters with sweet mix-ins like chocolate or jelly. This only increases the sugar and calorie content.
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