Ever wondered how much peanuts can be consumed per day to enjoy its benefits? Rich in proteins, minerals and vitamins, this natural product can fight cardiovascular disease and also help with weight loss.
According to nutrition coach Gabi Lodewijks, it is “known for its high caloric content, but we must not forget that it is very rich in nutrients, such as zinc, folic acid, magnesium, vitamin B and E complex”.
Best of all, it can be used in many ways. Raw, roasted, in a paste or as a paçoca, peanuts are popular on Brazilian tables. In addition to direct consumption, this food can also be used in the preparation of farofa, sweets, milk and even tea.
Table of Contents
According to the nutritionist at Oba Hortifruti, Renata Guirau, “peanuts are an energetic food , with antioxidant action, which helps with satiety, good intestinal functioning and provides the proteins we need throughout the day.”
1- Provides energy
Carbohydrate-rich foods are energy sources for the entire body. For example, in 100 grams of raw peanuts, 20.3 grams of this macronutrient are found.
But in addition to carbohydrates, this legume also has monounsaturated fats. These, in turn, help convert body fat stores into energy.
2- Protects cardiovascular health
Monounsaturated fatty acids are known as good fats because they increase the uptake of bad cholesterol (LDL) and raise levels of good cholesterol (HDL). According to Renata Guirau, peanuts contain a large amount of these substances. For this reason, it can help prevent cardiovascular diseases, such as atherosclerosis, characterized by clogging of the arteries.
Adding to this benefit, Gabi Lodewijks recalls that, as it is a legume, this food is of vegetable origin and therefore does not have cholesterol. Therefore, it contributes even more to heart health .
3- Regenerates the skin
Also according to the nutritionist, skin regeneration is related to the presence of zinc in this food. The mineral helps to heal wounds and has an antioxidant action, being present in the epidermis and dermis.
4- Improves immunity
Zinc also helps the immune system, since the absence of this nutrient in the body can impair immunity mediators, causing skin lesions and vulnerability to infectious diseases.
In addition, the mineral in question is essential during pregnancy, as its lack affects the transport of antibodies from the mother to the fetus in the last trimester of pregnancy. As a result, the newborn’s immunity may be impaired.
Speaking of pregnancy and the immune system, Renata Guirau states that peanuts are also rich in folic acid. Thus, it is a very important food for future mothers as it prevents some types of anemia .
5- Contributes to bone health
The legume is a source of magnesium, so it “acts in the metabolic balance, in the health of bones and teeth”, explains the nutritionist. This benefit is due to the action of this mineral in calcium metabolism, making it necessary for the maintenance of bone integrity.
6- Helps the digestive system
Another important effect of this food is to support the proper functioning of the digestive system, especially the intestine. This can be observed due to the presence of fibers, responsible for the formation of the fecal bolus.
According to Renata Guirau, dietary fiber promotes satiety, regulates intestinal flow and helps control blood cholesterol levels .
7- Protect cells
“Peanuts help fight some types of cancer, protect the nervous system and have an antioxidant function, especially in the shell”, explains nutritional coach Gabi Lodewijks.
These benefits, according to Renata, are due to the presence of vitamin E, as this nutrient works by preventing cell oxidation, usually caused by free radicals. In addition to folic acid, which according to the professional, is important for the health of the central nervous system.
8- Sexual stimulant
Ever wondered if peanuts are really a natural viagra? Well know that this legume has an aphrodisiac effect due to vitamin B3 present in its composition. The nutrient “has the ability to dilate blood vessels, causing the genitals to fill with blood and thus the whole body reacts”, explains an article published in the Pontifical Catholic University (PUC) of Rio de Janeiro.
Peanuts make you fat?
“Yes, because it is a high caloric density food. On average, 100 grams of peanuts have 550 calories! Therefore, depending on the amount consumed, it can indeed favor weight gain”, highlights Guirau.
In addition, nutritional coach Gabi Lodewijks remembers that the legume has a high fat content, which also makes you fat.
But, you may be wondering why we stated at the beginning of this article that this same food helps with weight loss. According to nutrition professionals, consumption in moderation can contribute to weight loss.
This is due to the presence of dietary fiber, which, as we have seen, contributes to the feeling of satiety, reducing the feeling of hunger.
How much can I eat per day?
Also according to Renata, the ideal amount can vary for each person, as it depends on the individual’s goals in diets and the rest of the diet. But, in general, the nutritionist recommends an amount that can be consumed daily. “We can say that a portion is on average 30 grams of peanuts”, he advises.
Benefits in bodybuilding
For Gabi Lodewijks, this legume can be an ally of bodybuilders, as it helps in muscle building .
The nutritionist Renata also agrees and complements, remembering that it is an energy food, favoring good performance in physical activities. “Consumption can be done throughout the day, between the main meals”, recommends the professional, who is also a specialist in Clinical and Sports Nutrition.
What is the best way to consume this food?
Renata Guirau explains that the best way to preserve the benefits of food is to consume it raw. But that, in the case of peanuts, the loss of nutrients is low when cooked or roasted.
“In general, the ideal in relation to peanuts is to consume it without adding sugars and creams”, he advises. Below you can check three recipes with this legume indicated by the interviewees.
Peanut butter with cocoa and coconut
- 500 grams of skinless peanuts
- 1 tablespoon of cocoa powder
- ½ cup of dry coconut
- 2 to 3 tablespoons of coconut oil .
Beat the peanuts, cocoa, coconut oil and dry coconut in the food processor, opening from time to time to incorporate the pieces that remain on the edges. Repeat the process until you form a homogeneous paste.
Banana crumb with peanuts
- 1 tablespoon of butter
- 2 tablespoons of grated onion
- 1 chopped garlic clove
- 1 cup of manioc flour
- 1 cup of chopped peanuts
- 2 chopped plantains
- Salt and pepper to taste.
Heat the butter and brown the garlic and onion. Then add the remaining ingredients, add salt and pepper, sauteing well. Then just serve.
“Consuming peanut milk can help reduce cravings for sweets. Because it is rich in protein and fiber, it satiates”, says Gabi Lodewijks. But, like everything else in life, it is necessary to choose a moderate consumption, because the vegetable drink is caloric and can become fat if consumed in excess.
- 1 cup and ½ (tea) of raw and shelled peanuts
- 1 liter of filtered water.
Wash the peanuts and let them soak for 12 hours. Afterwards, drain all the water and wash again. In a pot, place them and cover with water. Let it boil over medium heat and then let it sit for 5 minutes.
The next steps are to drain the boiling liquid, place the peanuts in a blender and add a liter of filtered water. Beat ingredients until uniform and strain the contents with a fine sieve.
This vegetable milk is perfect for those who are lactose intolerant or vegan. In addition to being easy to make, it has a low production cost, and you only need to buy the legume. Once ready, it can be enjoyed normally, replacing the common dairy drink. The food must be stored in the refrigerator for up to five days.
Peanut tea: what is it for, how to make and how to consume it?
“It is possible to use peanuts to prepare teas and its benefits are the same as those found in the consumption of food in grain”, explains the nutritionist.
- 1 liter of skimmed milk
- 300 ml of water
- 1 cup of raw crushed peanuts
- ½ cup brown sugar
- 1 teaspoon of ground cinnamon .
In a saucepan, heat the milk, cinnamon, sugar and water. When it comes to a boil, add the crushed peanuts and let it cook over low heat for about 10 minutes. Serve immediately.
Harm to health
“Peanuts can be the cause of very serious allergies. We must be careful the first time we offer it to children and allergy sufferers need to be aware of the presence of peanuts in recipes, such as cakes and creams”, warns Renata Guirau.
Another recommendation from the nutrition professional is to be careful with fungus-contaminated peanuts. This situation can occur depending on how it was stored. In addition, it is necessary to comply with expiration dates, texture, color and flavor of the grain.
“Roasted peanuts are usually also salty. It is important to be careful not to consume too much sodium, especially in the case of hypertensive people. It is also quite common to consume peanuts coated with sugar, flour and chocolate. In these cases, the control of the amount ingested must be even stricter, as peanuts are even more caloric”, concludes the nutritionist.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.