Crunchy, filling, easy to take anywhere… Peanuts have it all. However, behind their image as a “healthy” snack, some questions often come up: can they make you fat? Are they bad for the liver? Should we be wary of it? The good news is that it’s all about quantity and quality. We take stock, without dramatizing, to know how to take advantage of it intelligently.
Risks to be aware of before abusing it
Let’s start with what can be a problem… in case of excess or special situation.
Allergies: a point that should never be neglected
Peanut is one of the most common food allergens. In those affected, even a very small amount can cause a severe reaction.
If you or a loved one is allergic, total avoidance is essential, with particular vigilance when reading labels.
For the others, there is no need to worry, but this point remains essential to remember.
An energy food… so calorie
Peanuts provide about 600 kcal per 100 g. This may seem like a high number, but a reasonable portion is about 30 g, or a small handful.
The catch? Eat them mechanically in front of a film or choose them in coated versions (honey, chocolate, caramel…). In this case, the energy intake increases rapidly.
Consumed plain and in moderation, they remain compatible with a balanced diet.
The question of conservation
Poorly stored peanuts can develop substances from mold. To limit any risk:
- Buy them from reliable merchants
- Store them in an airtight container, away from heat and humidity
- avoid those with an unusual smell or a bitter taste
Proper storage is usually enough to prevent this type of problem.
Possible digestive discomfort
Rich in fiber and fat, peanuts can cause bloating or digestive discomfort if consumed excessively, especially if there is insufficient hydration.
Another point: the very salty versions provide a significant amount of sodium. If you are monitoring your blood pressure, choose unsalted peanuts.
The benefits when consumed in moderation
Fortunately, their assets are numerous and well established.
-
An ally for the heart
Peanuts are rich in monounsaturated fatty acids, which are also found in olive oil.
They also contain antioxidants such as resveratrol. Included in a varied diet, they contribute to the maintenance of good cardiovascular health.
-
An excellent source of plant-based protein
With about 25 g of protein per 100 g, they are particularly interesting for:
- Vegetarians
- Sports cars
- Those looking for a satisfying snack
The combination of protein + fiber promotes satiety and helps limit cravings.
-
Support for the brain
Niacin (vitamin B3), vitamin E and tryptophan: peanuts provide several nutrients involved in cognitive functioning.
They also help protect cells against oxidative stress, a natural mechanism linked to aging.
-
More stable blood sugar levels
Despite their high lipid content, peanuts have a low glycemic index. They do not cause a sudden spike in blood sugar.
Combined with fresh fruit or plain yoghurt, they are a balanced snack that promotes stable blood sugar levels and more constant energy.
-
A boost for skin and hair
Thanks to vitamin E, zinc and biotin, they contribute to the maintenance of healthy skin and hair. Without miracle effect, but as an interesting supplement in the context of a diversified diet.
What is the ideal quantity?
Nutritionists recommend about 28 to 30 g per day, or approximately 30 to 35 peanuts.
To be preferred:
- Nature
- Dry Toasted
- Unsalted
To be limited:
- French fries
- very salty
- Sweetened or coated
In summary
Peanuts are neither a miracle food nor a hidden danger.
They can support your energy, satiety, and overall balance, as long as you stick to the portions and choose a simple version.
In nutrition, the most important thing is not to systematically exclude, but to adopt a sustainable balance.
ADVERTISEMENT
