Contrary to what is thought and the classification of supermarkets, the peanut, groundnut or groundnut is not a dry fruit, but is the legume-like fruit of a fabaceae ( Arachis hypogea ). For this reason, in botany, the peanut is closer to peas or beans than to almonds or hazelnuts.
However, due to its fat content, nutritional value and uses, peanuts are associated with nuts. Much is said about the calories in nuts and their properties to help us lose weight or gain weight. For this reason, at treasurenatural.com we tell you if peanuts are fattening, as well as how much you should consume to take advantage of all the benefits it brings to health without gaining extra kilos.
Are peanuts fattening? – the answer
The answer is yes, the peanut is fattening, as it is one of the nuts with the highest caloric intake. However, beyond its energy contribution, peanuts have another problem: their consumption may be difficult to control. Many people consume more peanuts than necessary, especially when it comes to canned peanuts or salty fried peanuts.
In these presentations, the peanut adds even more calories, but it is also necessary to analyze the nutritional content of this food, since there are many benefits that we can take advantage of consuming it regularly, especially if we do it in moderation.
Peanut Calories and Nutritional Value
In total, peanuts contain 571 calories in every 100 grams. The correct way to consume peanuts and that they do not get fat is to do it in small quantities. This is because not only is it a high-calorie food, it is also rich in vitamins, proteins, and healthy fatty acids. It also has a higher fiber and mineral content than many nuts or legumes.
If we talk about its many calories, almost all of them are due to its oily texture, from which oil and the well-known peanut butter can be extracted. It is important to note that most of the fats present in peanuts are monounsaturated fats (58%) and polyunsaturated fats (26%), so they help balance the body’s cholesterol levels and are not simply “fattening fats”. In addition, the peanut also contains (in every 100 g):
- 27g protein
- 8.5g of carbohydrates
- 8.1g fiber
- 61mg calcium
- 432 mg of phosphorus
- 680mg potassium
- 174mg magnesium
- 3mg zinc
- 8.1mg vitamin E
- 0.14mg vitamin B2
- 21.3mg of vitamin B3
How much peanut can I eat
It is difficult to affirm or determine if a food is fattening or not, since much depends on the consumer’s lifestyle, metabolism and hormonal balance. In its natural presentation, the peanut is a very beneficial food and we should not be afraid to enjoy it from time to time as a healthy and highly nutritious snack.
For this, it is a good idea to be clear about how many peanuts you can eat a day and not to indulge in excesses. Just 30 grams of peanuts cover a quarter of the daily needs of a healthy adult in terms of vitamins, proteins and minerals.
It is recommended, then, to eat 1 or 2 handfuls of natural peanuts a day. A large handful of shelled peanuts can provide around 280 calories. Of course, it is best to avoid presentations of salted peanuts or peanuts with additives, as they usually contain large amounts of oil and delay the feeling of satiety.
Due to its fiber content, it is also important to note that peanuts prevent the absorption of all their calories, so, despite being caloric, they are not fattening in the same way as other foods with a similar calorie content.
Benefits of eating peanuts
Once we know the correct way to eat peanuts so that they do not get fat, there are many benefits that we can take advantage of this unique legume. In fact, peanuts can help us lose weight if we use them to replace other less healthy snacks. Here are some of the best benefits of peanuts:
- Its high protein content, together with its non-essential amino acid called arginine, makes it one of the most important sources of protein, comparable to beef. This influences the growth and strengthening of the body.
- Cares for and preserves the nervous and immune system.
- Its tryptophan content favors sleep and improves mood, since it contributes to the formation of one of the neurotransmitters responsible for our happiness: serotonin.
- Its high oil content works as a lubricant for the digestive and intestinal systems.
- Traditional Chinese medicine uses peanut shell infusions to lower blood pressure.
- It is a very delicious and healthy food that can be consumed as an aperitif, as a food thickener, as a complement to salad and soup recipes and as a dessert.
Is peanut butter fattening?
Finally, we only have to answer if peanut butter, one of the most popular derivatives of peanuts, can contribute to unwanted weight gain. Also known as peanut butter or peanut butter, peanut butter contains about 200 calories in two tablespoons, much of which is made up of healthy fats that help prevent heart disease and lower cholesterol.
Of course, the fewer additives the product has, the better it will be for health. Peanut butters with added salt, sugar, or other flavors will add more calories and unwanted sodium.
On the other hand, unlike natural peanuts, peanut butter does not contain the properties that prevent us from absorbing all of the peanut’s calories.
Taking all of the above into account, we can conclude that peanut butter can be more fattening than natural peanuts, but it can serve as a good complement to a healthy snack if consumed in the most organic way possible.