In This ArticleView AllIn This ArticleAre All Peanut Products Off-Limits for People with Peanut Allergies?Can Peanuts Lead to Weight Gain?Do Peanuts Contain Anti-Aging Compounds?Is Peanut Flour Gluten-Free?Do People Who Eat Peanuts Have Lower Rates of Chronic Diseases?The Bottom Line
In This ArticleView All
View All
In This Article
Are All Peanut Products Off-Limits for People with Peanut Allergies?
Can Peanuts Lead to Weight Gain?
Do Peanuts Contain Anti-Aging Compounds?
Is Peanut Flour Gluten-Free?
Do People Who Eat Peanuts Have Lower Rates of Chronic Diseases?
The Bottom Line
Close
Raw Peanuts.Photo: - Photo © Melissa Mayntz
Are peanuts healthy? When we wrote about the healthiest nuts to snack on in a past issue ofEatingWellmagazine, some of you wanted to know why we left peanuts off the list. Our number one reason? They’re technically a legume, not a nut.
Despite that distinction, they do share a lot of properties with other nuts. For example, they deliver heart-healthy mono- and polyunsaturated fats, protein, vitamin E, zinc and beneficial phytonutrients.
Still, we wondered whether they bestow some of the same health benefits as tree nuts—such as almonds and walnuts—and we also wanted to know about peanut allergies. So I visited the Peanut Institute and spoke with a number of scientists and found out some surprising new things about these “nuts.”
What’s your peanut IQ? Here are a few common questions people have about peanuts and the answers.
Are Peanuts Healthy? Here’s What a Dietitian Has to Say
For the most part, yes, but there is one big exception—highly refined peanut oil. TheFood and Drug Administration (FDA)states that highly refined oils, such as peanut oil, are not considered “major food allergens.” That’s because the protein, which triggers the allergic response, has been removed from the oil.
While there may still be a very small trace of protein in the oil, the FDA claims it’s not sufficient to trigger an allergic response. That being said, it’s understandable not wanting to take the risk when so many other oils are out there.
Of note: Aromatic peanut oil is less refined and contains peanut protein. If you have a peanut allergy, this oil needs to be avoided.
Nut-Free Recipes
Like other nuts, peanuts have good-for-you mono- and polyunsaturated fats. And just because they contain fat, it doesn’t mean they’ll lead to weight gain if you’re mindful of your portion size. For example, a 1-ounce serving of peanuts (32 nuts) delivers 161 calories, per theUSDA, and can fit into a balanced eating plan.
Peanuts might even help with weight loss. In a 2022 study inNutrients, researchers compared two groups. One group ate a reduced-calorie diet plus 35 grams of peanuts prior to two main meals each day. The other group ate a typical low-fat diet. Both groups had similar amounts of weight loss and similar blood sugar levels after six months. And compared to the low-fat diet group, the peanut-eating group had greater reductions in blood pressure.
Like other nuts, peanuts also contain fiber, which helps make them satiating. That 1-ounce serving of peanuts has about 2.5 g of fiber. And we know thatfiber helps with weight loss.
7 ‘Bad’ Foods You Should Be Eating
Peanuts contain resveratrol, the same polyphenol found in red wine. Studies, including a 2022 review inMolecules, suggest that resveratrol is anti-inflammatory and may help prevent infections, heart disease and cancer.
Resveratrol may also have anti-aging effects on your skin. A 2022 review in Advances in Dermatology and Allergology suggests that this polyphenol may help protect the skin against the harmful effects of type B ultraviolet rays. These researchers also state that resveratrol may enhance collagen synthesis—which could reduce wrinkles—and accelerate skin healing following surgery or injury.
Want to get as much resveratrol as you can from peanuts? According to another 2022 study inMolecules, soaking peanuts can increase resveratrol levels.
Although peanut flour would definitely be an allergen for people with peanut allergies,it is gluten-free. So, if you need gluten-free flour and are not allergic to peanuts, peanut flour might be a good option. It has a slightly nutty flavor and can be used in baking or to coat fish or chicken before it’s sautéed.
Interestingly, peanut flour is high in protein and fiber and comes in different levels of “defatted-ness” (flour that has had more oil pressed out of it is higher in protein).
A 2019 review inNutrientsfound that nut eaters were less likely to die from any cause, including cancer, cardiovascular disease, infectious diseases, liver disease and kidney disease. In this study, nuts included peanuts, walnuts, seeds and other nuts.
And a 2021 study in the American Heart Association’s journalStrokefound that higher peanut consumption was linked to a reduced risk of stroke.
While peanuts are not technically nuts, they share many of the same characteristics and health benefits as nuts. If you’re allergic to peanuts, highly refined peanut oil might be OK to use, but you must weigh the potential risk. If you’re not allergic to peanuts and you like their nutty flavor, feel free to include them in your nutrition plan. We like them in both sweet and savory dishes, from satisfyingsmoothies that have peanut butter in themto tasty noodle dishes that include peanuts.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
