salted peanuts good for health or risky for heart
Peanuts are a common ingredient in many kitchens
It might make you question whether salted peanuts are good for your health at all
It seems like all the attention in recent years has been on almonds, cashews, and other nuts
Just think about how many different kinds of nut butter and milk you can find in the grocery store
Here, we’ll answer that question (hint: they are) by going into detail about their nutrition and health benefits
We’ll also show you some fun ways to put them on your plate
What Peanuts Are Good For
Peanuts are cheap, can last for a long time, fill you up, and are good for you
Peanut butter and peanuts, in general, can be used in both sweet and savory dishes, like Pantry Peanut Noodles and No-Bake Peanut Butter Chocolate Cookies
The nutrition facts for 1 ounce of raw, unroasted peanuts with no added salt are as follows:
160 calories
7g protein
14g fat
5g carbs
4g fiber
68 mcg folate
49mg magnesium
196mg potassium
7mg iron
3mg sodium
Peanuts are a food that is high in both energy and nutrients
They have a combination of fiber, protein, and fat that makes you feel full and helps you feel energized after a meal
And they have a lot of important nutrients like iron, magnesium, potassium, and folate
They only have 3 milligrams of sodium per serving when they are raw (not roasted) and not salted
About 0
3 grams more fat per serving is added when peanuts are roasted
And one serving of salted peanuts can have more than 100 mg of sodium, which is a lot since the daily limit for sodium is 2,300 mg (and 1,500 mg for people with high blood pressure or heart disease)
There are also options for peanuts and other nuts that are only lightly salted
This helps bring down the sodium, which is usually less than 50 mg per serving
Peanuts are good for your health
They are full of antioxidants
Researchers have found that peanuts are a “functional food” because they have a lot of antioxidants
Some of these antioxidants are phenolic acids and flavonoids, which can also be found in apples, red wine, red tea, and soybeans
Surprisingly, the antioxidant content of peanut skins is higher than that of the whole peanut
This is a great reason to buy peanuts in their shells and shell them yourself
Researchers have found that the anti-inflammatory properties of peanuts may help lower the risk of diabetes, heart disease, and even some types of cancer
So, sprinkle some crushed peanuts on your salad or soup, and spread peanut butter on your toast in the morning
They can help it be easier to lose weight and keep it off
Even though nuts, like peanuts, seem to have a lot of calories, they are a great snack if you are trying to lose weight or stay at a healthy weight
Peanuts have protein, fiber, and healthy fats, which can help you feel full and satisfied between meals
This might keep you from eating too much when you are hungry
In fact, research has shown that nuts may play an important role in controlling weight and that eating nuts is linked to being overweight (meaning the more often you eat nuts, the less likely you are to be obese)
In one study, it was found that eating 1 ounce of peanuts every day not only made the diet better but also helped people keep a healthy weight
They’re good for your heart
Peanuts have both soluble and insoluble fibers, which are good for your heart in many ways
One of these is that they help lower LDL cholesterol or “bad” cholesterol
Peanuts also have niacin, which is a type of vitamin B3 that is important for a healthy heart
In one study, people who ate just over 1 ounce (42 grams) of peanuts every day for 12 weeks saw their blood pressure, cholesterol, and triglyceride levels go down
Plus, the antioxidants in peanuts can help lower the risk of coronary heart disease because they fight inflammation
They can help keep blood sugar levels even
Researchers have found that nuts, like peanuts, can help lower the risk of getting diabetes and make life better for people who already have it
In fact, a recent review of studies found that eating peanut butter was linked to a lower risk of type 2 diabetes
As if you needed another reason to spread peanut butter on toast or eat it with fruit, this is it
In another study, it was found that eating nuts like peanuts as a snack could also help people with diabetes avoid complications
People with diabetes who ate more nuts had an 11% lower chance of cardiovascular disease, a 15% lower chance of coronary heart disease, and a 27% lower chance of dying from any cause
They are good for the environment
Peanuts are one of the nuts that you can buy for the least amount of money
Even though prices went up because of the pandemic, you can usually get a serving of peanuts or peanut butter for less than 20 cents
Not only are they cheap, but they also help the environment in some ways
An ounce of peanuts only needs about 3
2 gallons of water to grow, while an ounce of almonds needs about 28
7 gallons of water
Peanuts are also nitrogen-fixing plants, which means that they take nitrogen out of the air and put it back into the soil so that other plants can use it as fuel (they do this through bacteria that grow in their roots, called rhizobium)
Peanuts might be the most sustainable nut because they are cheap, easy to find, and don’t hurt the environment as much as other nuts do
In conclusion Peanuts are healthy and cheap, and many of us have had them in our pantries for as long as we can remember
Regular use may also improve heart health, lower the chance of getting diabetes, and help people stay at a healthy weight
Plus, they have less of an impact on the environment than other popular nuts
Check out some of our favorite peanut butter recipes to get your fill today
