What peanuts are good for you

6 reasons: why peanuts are healthy

Table of Contents

  1. Peanuts are packed with nutrients
  2. Peanuts are protein miracles
  3. Peanuts contain important vitamins and minerals
  4. Peanuts strengthen nerves and the brain
  5. Peanuts can help you lose weight
  6. Peanuts can help prevent disease
  7. Peanut oil is popular
  8. Knowledge to take away

Whether as a snack between meals, in muesli or in hearty dishes: peanuts are a popular ingredient, taste good and, when consumed in moderation, have some health benefits.

In fact, the name "peanut" is a bit misleading, because botanically speaking, peanuts are not counted among the nuts. Did you already know? Peanuts are actually more related to beans and peas than to almonds or other nuts.

Peanuts are not only popular in this country, but are also used for many other products such as peanut oil, peanut butter and peanut flour.

The perfect snack: Vegan peanut cookies with vanilla:

Here you can find out what makes peanuts healthy:

1. Peanuts are packed with nutrients

What makes peanuts healthy? Peanuts not only taste delicious, they also contain a lot of vegetable protein, fat and other important nutrients that can have a positive effect on health.

But be careful: peanuts are quite fatty and therefore small calorie bombs if you eat too many of them. You should be particularly careful with roasted and salted peanuts. Reach for natural peanuts and eat them in moderation.

Here you can find the nutritional values ​​of 100 grams of peanuts (1).

Nutritional values ​​of peanuts per 100 grams
Calories599 kcal
protein25.3 g
fat48.10 g
carbohydrates7.48 g
Fiber11.74 g
Folic acid169 µg
magnesium163 mg

Fat in peanuts: Most of the peanut harvest is used to make peanut oil. Peanuts consist of almost 50 percent fat and the proportion of saturated fatty acids is relatively low in favor of monounsaturated and polyunsaturated fatty acids.

Carbohydrates in peanuts: In fact, peanuts are low in carbohydrates, around 7 grams per 100 grams. Peanuts also have a low glycemic index (GI), which means that blood sugar levels rise only slightly after consumption and the body produces less insulin - a good snack for people with diabetes (2) .

Peanuts are rich in essential nutrients, high in protein and fat, but low in carbohydrates. They have a low GI - this makes them particularly interesting for diabetics.

2. Peanuts are protein miracles

With a sensational 25 grams of protein, peanuts are right at the top of the list even among the nuts and seeds that are rich in protein - they are not counted among the legumes for nothing.

Peanuts are therefore an ideal source of vegetable protein and can be of great help in meeting your daily protein requirements. In addition to the high amount of protein, peanuts are healthy because they contain important minerals such as iron, phosphorus, potassium, calcium and magnesium (1).

Editor's tip: An organic peanut butter, which consists of 100 percent peanuts from controlled ecological cultivation, is available here:

with peanut butter

Also read:Vegetarian protein sources

Caution: Some people react to the arachin and conarachin contained in peanuts with severe allergies, which can even be life-threatening (4).

Peanuts are a healthy and valuable source of vegetable protein and are therefore of interest to vegetarians, vegans and athletes, among others.

3. Peanuts contain important vitamins and minerals

Here we list some (not all) of the vitamins and minerals that are abundant in peanuts that make peanuts healthy. This includes:

  • Biotin: Peanuts are particularly rich in biotin, which can have positive effects on skin, hair, and nails, as well as metabolism and blood sugar levels (5).
  • Copper: Copper is a trace element that is often low in the Western diet. Deficiency can have a negative impact on heart health (6).
  • Folic acid: Folic acid has many important functions in our body and is particularly important during pregnancy (7). Folic acid is present in peanuts (169 micrograms / 100 grams).
  • Magnesium: At around 160 milligrams per 100 grams, peanuts are an ideal source of magnesium. It is believed that an adequate supply of magnesium can protect against heart disease (8).
  • Phosphorus: The healthy peanuts are a good source of phosphorus, which can have positive effects on the growth and maintenance of body tissue. The mix of phosphorus and calcium is also ideal for strong bones and teeth.
  • Vitamin E: Peanuts protect the body's cells. Just 50 grams of peanuts cover a third of the average daily requirement with a good 5 milligrams of vitamin E. This ensures optimal cell protection against harmful free radicals and also for beautiful skin and healthy hair (1).
What makes peanuts healthy are the essential vitamins and minerals such as biotin, copper, manganese, folic acid, vitamin E, phosphorus, magnesium and niacin.

4. Peanuts strengthen nerves and brains

Since peanuts are high in magnesium, they are the perfect snack for mental exertion, as magnesium protects the nervous system from stress - the nerves and muscles benefit from it.

Also interesting:Magnesium deficiency: 7 signs and symptoms

Researchers at the Loma Linda University Adventist Health Science Center in California found that some types of nuts stimulate brain frequencies and create so-called gamma waves in the brain, which are involved in perception processing, information storage and learning processes.

Among other things, peanuts, along with almonds, cashews, pecans, pistachios and walnuts, increase delta wave production the most, contribute to a healthy immune system and self-healing, and can ensure deeper sleep (10).

Peanuts can stimulate the brain frequencies and thus have a positive effect on information storage and the learning process.

5. Peanuts Can Help You Lose Weight

That peanuts are healthy is undisputed. But, despite their high fat content, can they really help you lose weight? To get to the bottom of this question, a few studies have been conducted that show that peanuts do not lead to weight gain.

Observational studies have shown that eating peanuts can help maintain a healthy weight and reduce the risk of obesity (11).

Peanuts can help reduce calories because they make you feel full more quickly. They are also a source of insoluble fiber that helps prevent obesity (12).

Peanuts also contain niacin, which contributes to a normal and healthy energy metabolism and nervous system and thus boosts the metabolism.

Peanuts are filling and - when consumed in moderation - can be incorporated into a diet without a guilty conscience, without leading to weight gain.

6. Peanuts can help prevent disease

Whether heart attack, diabetes or stroke: peanuts can apparently protect against them and significantly reduce the risk. This was the result of several independent studies. The consumption of small amounts is sufficient (15 grams of peanuts per day).

An observational study also showed that peanuts are healthy and that their consumption can have a positive effect on heart health (13).

Another American study from Purdue University showed that peanuts can lower high cholesterol. In the study, subjects ate 56 grams of peanuts a day for four weeks and then had decreased total cholesterol and decreased LDL cholesterol levels (14).

Also interesting:Lowering Cholesterol: 11 Suitable And Inappropriate Foods

Due to the valuable nutrients, peanuts can help prevent heart disease and counteract high cholesterol levels.

Our expert Prof. Dr. Heiner Greten in this video:

Peanut oil is popular

With the large range of oils on the market, it is often difficult to keep track of them. is a popular oil that is often used in cooking and is available online at Amazon for just under 13 euros, for example.

Peanut oil is high in monounsaturated fat, making it a popular choice when it comes to frying and deep-frying foods. It can also be used as a salad dressing. Depending on how it is processed, peanut oil can have a wide variety of flavors - from mild to sweet to nutty. The oil is distributed worldwide, but is mainly used in the kitchens of China and Southeast Asia.

You can find peanut oil recipes in our cookbook. We have put together our favorite 30 recipes for you here.

Knowledge to take away

Peanuts are so popular for a reason. They taste good and are also healthy. They're a great source of plant-based protein and contain important nutrients that can even reduce heart disease and lower cholesterol.

In addition, peanuts can be integrated into diets or consumed when losing weight without any problems, as they quickly make you feel full. But you should be careful here, because due to their high fat content, peanuts are real calorie bombs and should therefore only be consumed in moderation.

Let your creativity run free and snack natural peanuts either just like that, add them to hearty dishes such as salads or soups or give desserts a salty note. Consumed in the right amounts, peanuts can have positive effects on your health.