How many peanuts should you eat a day?

According to the health news platform WebMD, this portion allows you to reap the benefits of peanuts while avoiding potential downsides, such as digestive issues.

Healthline reported that peanuts, although technically a legume and not a tree nut, share similar nutritional benefits. They are rich in protein, healthy fats, and essential nutrients, with a 100-gram serving of raw peanuts containing 567 calories, 25.8 grams of protein, 16.1 grams of carbs, and 8.5 grams of fiber.

It also provides 49.2 grams of fat, including 6.28 grams of saturated fat, 24.43 grams of monounsaturated fat, and 15.56 grams of polyunsaturated fat.

Peanuts also provide various vitamins and minerals, including biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

A close-up shot of peanuts. Illustration photo by Pixabay

This nutrient-dense profile makes peanuts a valuable addition to a balanced diet, providing numerous health benefits, including:

Enhancing heart health

Peanuts are a good source of magnesium, niacin, copper, and oleic acid, all of which contribute to heart health. The healthy fats in peanuts, particularly monounsaturated fats, may help lower bad cholesterol levels, reducing the risk of heart disease.

Aiding in losing weight

Despite being calorie-dense, peanuts are highly filling and can promote satiety, which may help prevent overeating.

Additionally, their high protein content and monounsaturated fats may increase calorie burning. The insoluble fiber in peanuts is also linked to a reduced risk of weight gain, making them beneficial for weight management.

Preventing cancer

Peanuts contain resveratrol, a phytoestrogen with antioxidant, anti-inflammatory, and cardioprotective properties. Research published in the U.S. National Library of Medicine suggests that resveratrol also has potential anti-cancer effects.

Preventing gallstone

Regular peanut consumption has been linked to a reduced risk of gallstones. Since most gallstones are composed of cholesterol, peanuts' cholesterol-lowering effects may play a role in reducing this risk.

Managing blood sugar

Peanuts are low in carbs and have a low glycemic index (GI), which means they have a minimal effect on blood sugar levels. This makes them a suitable snack for individuals with diabetes or those looking to manage their blood sugar levels.