Discover the benefits and risks of peanuts

O peanut a seed native to South America, has been widely cultivated and consumed in many parts of the world. Popular in Brazil, it is the main ingredient in many traditional recipes, such as paçoca, pé-de-moleque and cakes, and is highly nutritious. However, it is essential to understand its benefits and potential risks associated with its consumption.

Scientifically known as Arachis hypogaeait belongs to the Fabaceae family and grows in underground pods, containing one to four seeds each.

Benefits of peanuts

Rich in essential nutrients

Thais Verdi, nutritionist and specialist in biochemistry, physiology and sports nutrition at Unicamp, highlights that peanuts are an excellent source of proteins, healthy fats (monounsaturated and polyunsaturated), fiber, vitamins (E and B complex) and minerals such as magnesium, phosphorus and zinc.

“Due to their nutritional profile, moderate consumption of peanuts can help with heart health, weight control and maintaining healthy blood sugar levels,” he explains.

The seed also contains resveratrol, a substance with antioxidant effects that helps prevent heart disease and atherosclerosis.

“The monounsaturated fat in peanuts increases good cholesterol, promoting the elimination of cholesterol in the tissues and preventing the clogging of the arteries,” says Sara Singer, a specialist in lifestyle medicine at the Albert Einstein Israelite College.

Additional benefits

In addition to protecting the heart, peanuts help combat anemia, thanks to the folic acid and iron present, prevent type 2 diabetes, stabilizing blood sugar levels, and help with weight loss, as they are rich in fiber and thermogenic.

It also prevents premature aging, due to vitamin E and omega 3, maintains muscle health with magnesium and potassium and improves mood through tryptophan and B vitamins.

Risks associated with peanut consumption

Severe allergies

Peanut allergy is a significant risk. Verdi explains that people with allergies can have severe reactions, including anaphylaxis, when ingesting even small amounts. “The allergy is an immune system response to specific peanut proteins, such as Ara h 1, Ara h 2 and Ara h 3, among others,” he explains.

Peanut allergy can occur through direct contact, cross-contact or inhalation, and symptoms range from hives and swelling to breathing difficulties and low blood pressure. “Anaphylaxis is a serious complication, highlighting the importance of diagnosis and proper management for people with allergies,” Singer warns.

Fat content

Peanuts are highly caloric due to their fat content, around 50% of their weight.

“A 30-gram portion contains approximately 14 grams of fat, 30% polyunsaturated and 20% saturated,” highlights Verdi.

While monounsaturated fat is beneficial, consuming too much saturated fat can increase your risk of heart disease. Therefore, it is important to consume peanuts in moderation, especially for those who are monitoring their calorie intake.

Consumption must be balanced

To enjoy the benefits of peanuts without compromising your health, experts recommend consuming peanuts in their natural or minimally processed form.

“Opt for raw, unsalted roasted peanuts or natural peanut butter, avoiding products with added sugar, hydrogenated oils or excess salt,” says Verdi. Singer also adds that the recommended daily amount of peanuts is 15 to 30 grams (equivalent to one or two tablespoons).

“It is important to control your intake to avoid weight gain, considering that 100 grams of peanuts contain 544 calories,” he advises.

Tips to maximize benefits

• Choose raw versions : prefer raw or roasted peanuts without salt;
• Combine with other healthy foods : consume peanuts along with fruits, vegetables, whole grains and lean proteins;
• Homemade preparations : Make homemade peanut butter to control the ingredients and avoid additives.