Peanuts have long been a topic of debate among health enthusiasts, often criticized for their high fat content and dismissed as an unhealthy protein source. However, this perception is rapidly changing, thanks to new research and advocacy from nutrition experts and industry leaders.
Peanuts: an inexhaustible source of nutrients
According to Chetan Kanani, CEO and co-founder of Alpino Health, the misconception that peanuts are unhealthy due to their fat content is something his brand strives to correct. He highlights that peanuts are actually a good source of unsaturated fats, which are considered heart-healthy. These fats are packed with essential nutrients like magnesium, vitamin E, and B vitamins, which contribute to boosting energy and strengthening the immune system. “Peanuts are an excellent source of protein and fiber, especially for someone with a busy lifestyle looking to increase or manage their protein intake,” notes Kanani.
Complete protein profile
A key point in the debate over peanut protein is its amino acid profile. Kanani highlights recent studies from the NIH and international research organizations confirming that peanuts contain all eight essential amino acids. Additionally, peanuts have the highest content of arginine, which helps the body generate protein. This makes peanuts an ideal choice as a plant-based protein source.
Health benefits of peanut protein
Dr Shweta Jaiswal, Senior Dietitian at Sharda Hospital, explains the numerous benefits of incorporating peanut protein into the daily diet. She describes peanut protein as a high-quality plant-based source that contains all nine essential amino acids required for human health and muscle growth. This is particularly beneficial for vegetarians, vegans and those looking to diversify their protein intake beyond animal sources.
Dr. Jaiswal also highlights the heart health benefits of peanuts, which are rich in healthy fats (mainly monounsaturated and polyunsaturated fats) that help lower LDL cholesterol levels when consumed in moderation. These fats provide sustained energy and aid in the absorption of fat-soluble vitamins. Additionally, peanuts are packed with essential nutrients like vitamin E, magnesium, potassium, and dietary fiber. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals, while magnesium and potassium support nerve function, muscle health, and blood pressure regulation.
Satiety and weight control
Another important benefit of peanut protein is its role in weight management. Dr. Jaiswal notes that the high protein and fiber content of peanuts improves satiety, helping to control hunger and prevent overeating. This makes peanuts a valuable addition to meals and snacks for those looking to effectively manage their weight.
Versatility and nutrient density
Dr Sangeeta Tiwari, Clinical Nutritionist, Artemis Lite, NFC, New Delhi, highlights the versatility and nutritional density of peanuts. She points out that peanuts are packed with essential nutrients including vitamins E and B, magnesium, phosphorus and dietary fibre, which support various bodily functions such as immune health, energy production and digestion.
Dr. Tiwari also highlights the heart-healthy properties of peanuts. The monounsaturated and polyunsaturated fats found in peanuts help lower bad cholesterol levels and reduce the risk of heart disease. Additionally, the arginine present in peanuts improves blood flow by promoting the production of nitric oxide, a compound that relaxes blood vessels.
Antioxidant properties
Peanuts are rich in antioxidants such as resveratrol and p-coumaric acid, which help protect cells from damage caused by free radicals. This reduces the risk of chronic diseases such as cancer and Alzheimer's, making peanuts an even more attractive dietary option.
Incorporating peanut protein into your daily diet offers a multitude of benefits, from supporting heart health and helping with weight management to providing essential nutrients and antioxidants. As Chetan Kanani, Dr. Shweta Jaiswal, and Dr. Sangeeta Tiwari jointly state, peanuts are a nutrient-dense, versatile, and sustainable protein option that can significantly improve overall health and well-being. Whether enjoyed in the form of whole peanuts, peanut butter, or innovative products like peanut protein powder, peanuts are a valuable addition to any diet.
