Peanuts are one of the most popular snacks in the world. They’re tasty, crunchy, and come in many forms, from peanut butter to sweet treats.
In this blog, we’ll break it down in simple terms, what peanuts are, why they're good for you, and how to eat them in a healthy way.
What Are Peanuts?
Even though they have the word “nut” in them, peanuts are actually legumes. That means they’re more like beans and lentils than tree nuts like almonds or walnuts.
Peanuts grow underground and are sometimes called groundnuts or earthnuts. They originally came from South America, where people have been eating them for thousands of years.
Today, peanuts are eaten all over the world, especially in the U.S., where peanut butter is a household favorite.
Nutrition Facts: What’s Inside a Peanut?
Peanuts are packed with nutrients. Just a small handful can give your body a lot of good stuff.
Here’s what you get in a 1-ounce (about 35 peanuts) serving of dry-roasted peanuts:
- Calories: 180
- Protein: 8 grams
- Fat: 15 grams (mostly healthy fats)
- Carbs: 4 grams
- Fiber: 2 grams
- Sugar: 1 gram
What About Peanut Butter?
Peanut butter can be healthy, if you choose the right kind.
Look for:
- “Natural” or “No added sugar” on the label
- No added oils (just peanuts and maybe salt)
Watch out for:
- Added sugar
- Added hydrogenated oils
-
Too much salt
If you want something sweet and nutty, check out Earthside Farms Butter Toffee Peanuts. They’re a delicious treat made with real peanuts and a crunchy, buttery coating. While they’re a healthy and guilt-free option, perfect for everyday snacking or thoughtful gifting.
Health Benefits of Peanuts
Despite being high in fat, peanuts have many science-backed health benefits. Let’s go through them in simple terms:
1. Heart Health
Peanuts contain healthy fats (monounsaturated and polyunsaturated), which can help:
- Lower bad cholesterol (LDL)
- Raise good cholesterol (HDL)
- Reduce inflammation
- Improve blood pressure
Peanuts also have plant sterols and magnesium, two more heart-friendly nutrients.
2. Weight Loss or Maintenance
Yes, peanuts can help you manage your weight, when eaten in the right amount.
- They’re high in protein and fiber, so you feel full for longer.
- They help reduce cravings and stop you from overeating.
- Some parts of the peanut aren’t fully digested, so not all the calories are absorbed.
3. Brain and Mental Health
Peanuts are great for your brain thanks to:
- Niacin (B vitamin) – supports memory
- Vitamin E – protects brain cells
- Resveratrol – may help prevent Alzheimer’s
In studies, older adults who ate nuts (including peanuts) had better mental performance.
4. Blood Sugar and Diabetes
Peanuts have a low glycemic index, which means they don’t spike your blood sugar. This makes them a smart snack for people with diabetes or anyone trying to control blood sugar.
5. Anti-Inflammatory Benefits
Peanuts contain antioxidants and healthy fats that can help reduce inflammation in the body. That’s helpful for conditions like:
- Heart disease
- Type 2 diabetes
- Some cancers
6. Longevity (Living Longer)
Large studies have shown that people who eat peanuts regularly are less likely to die early from heart problems and other diseases.
This doesn’t mean peanuts are magic, but they can be a part of a healthy, long-life diet.
7. Gallbladder and Digestive Health
Eating peanuts may lower your risk of getting gallstones and may support better digestion, as long as you don’t overeat them.
Risks and Side Effects
Peanuts are healthy for most people, but there are a few things to watch out for.
1. Peanut Allergies
Peanut allergies are common and can be very serious. Reactions can include:
- Hives
- Nausea
- Trouble breathing
- Swelling
- Anaphylaxis (a life-threatening emergency)
- If you or someone in your family has a peanut allergy, avoid peanuts and all peanut products.
2. Digestive Issues
Some people may feel bloated, have stomach cramps, or get diarrhea after eating too many peanuts. Stick to about 1 ounce per day (roughly a small handful).
3. Food Safety (Mold or Contamination)
Peanuts stored in warm, moist places can grow a mold that produces aflatoxin, a toxic substance that may harm the liver.
Also, peanuts have sometimes been linked to Salmonella outbreaks in peanut butter.
4. Salt, Sugar, and Calories
Some peanut butters and flavored peanuts have added salt and sugar. And while peanuts are healthy, they are high in calories, so moderation is key.
- 1 ounce of peanuts = ~180 calories
- Peanut butter: 1 tbsp = ~90–100 calories
How to Eat Peanuts the Healthy Way
Here are simple and tasty ways to enjoy peanuts:
Do:
- Snack on dry-roasted or raw peanuts
- Choose natural peanut butter with no added sugar or oils
- Add chopped peanuts to salads, yogurt, or oatmeal
- Try peanut-based dishes like Thai peanut sauce
The Bottom Line
Peanuts are a nutrient-rich, budget-friendly, and tasty snack. They can support your heart, help with weight control, and even boost brain health.
Just remember:
- Watch your portion size
- Choose natural, low-sugar options
- Avoid if you have an allergy
With mindful eating, peanuts can be a smart and satisfying part of your daily diet. And if you're looking for a sweet twist, treat yourself to something fun like Earthside Farms' Butter Toffee Peanuts just enjoy them in moderation.
