Peanuts are more than the traditional snack to enjoy at baseball games in the iconic peanut butter and jelly sandwich; they’re also a global culinary superstar and a nutrient powerhouse.
The Folklore
Native to South America, this dietary staple dates back thousands of years. The Aztecs used peanuts medicinally to cure fever and soothe sore gums. Today, every part of the peanut is put to good use.The Facts
Nut-like but not a nut, the peanut (Arachis hypogaea) is a legume in the same family as peas, lentils, and beans. Each brown, veined pod or shell houses two or three “nuts”—kernels encased in a reddish papery skin. A one-ounce serving, about a handful, packs a filling 13 percent DV (daily value, based on 2,000 calories per day) of protein, 29 percent DV of bone-building manganese, a healthy dose of monounsaturated fatty acids, and antioxidant plant compounds.The Findings
Tree nuts and peanuts, which are protein- and energy-rich and contain several health-enhancing plant compounds, including resveratrol, have been associated with improving several risk factors related to age-related diseases, such as heart disease, cancer, and brain disorders, because of antioxidant and anti-inflammatory effects (Antioxidants, 2019). Peanuts have also shown potential to help manage Type 2 diabetes. Patients with Type 2 diabetes who ate a low-carb diet that replaced part of a starchy carbohydrate food item with peanuts lowered their fasting blood glucose and blood sugar after a meal (Nutrients, 2018).The Finer Points
You have several options when it comes to how to use peanuts: peanut butter, peanut oil, peanut flour, and flakes, raw or roasted, shelled or unshelled, plain, or a variety of flavors. Store whole in-shell peanuts in a cool, dry place or refrigerate them for longer freshness. Shelled and raw peanuts should be refrigerated or frozen, where they'll keep up to six months. Snacking on peanuts out of the shell is hard to beat, but try tossing roughly chopped peanuts into a stir-fry, over roasted vegetables, onto salads, or layered in a yogurt parfait. Blend them into a smooth butter that promises to make veggies, whole grain crackers, sauces, and dressings even tastier.Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers with up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com
(C) 2022 Belvoir Media Group, LLC. Distributed by Tribune Content Agency, LLC.
