Contrary to what is thought and the classification of supermarkets, the peanut, peanut or groundnut is not a dry fruit, but is the legume-like fruit of a fabacea (Ara-chis hypoglycemia). For this reason, in botany, peanuts are closer to peas or beans than to almonds or hazelnuts.
However, due to its fat content, nutritional value and uses, peanuts are associated with nuts. Much is said about the calories in nuts and their properties to help us lose weight or gain weight. For this reason, here we tell you if peanuts make you fat, as well as how much you should consume to take advantage of all the benefits it brings to health without gaining extra kilos.
Does peanut or groundnut make you fat? – The answer
The answer is yes, peanuts are fattening, as it is one of the nuts with the highest caloric intake. However, beyond its energy intake, peanuts have another problem: their consumption may be difficult to control. Many people eat more peanuts than necessary, especially if it is caramelized peanuts or salted fried peanuts.
In these presentations, the peanut adds even more calories, but it is also necessary to analyze how the nutritional content of this food is, since there are many benefits that we can take advantage of by consuming it regularly, especially if we do it in moderation.
Peanut calories and nutritional value
In total, the peanut contains 571 calories in every 100 grams. The correct way to consume peanuts and not to get fat is to do it in small quantities. This is because it is not only a high calorie food; it is also rich in vitamins, proteins and healthy fatty acids. It also has a higher fiber and mineral content than many nuts or legumes.
If we talk about its many calories, almost all are due to its oily texture, from which oil and the well-known peanut butter can be extracted. It is important to note that most of the fats in peanuts are monounsaturated (58%) and polyunsaturated (26%), so they help balance the body’s cholesterol levels and are not just “fattening fats”. In addition, the peanut also contains (in each 100 g):
- 27 g protein
- 5 g of carbohydrates
- 1 g fiber
- 61 mg calcium
- 432 mg of phosphorus
- 680 mg potassium
- 174 mg magnesium
- 3 mg zinc
- 1 mg of vitamin E
- 14 mg of vitamin B2
- 3 mg of vitamin B3
How much peanut can I eat
It is difficult to affirm or determine if a food is fattening or not, as much depends on the consumer’s lifestyle, metabolism and hormonal balance. In its natural presentation, the peanut is a very beneficial food and we would not have to fear enjoying it from time to time as a healthy and highly nutritious snack.
To do this, it is a good idea to be clear about how many peanuts you can eat per day and not fall into excesses. Just 30 grams of peanuts cover a quarter of the daily needs of a healthy adult in terms of vitamins, proteins and minerals.
It is recommended, then, to eat 1 or 2 handfuls of natural peanuts a day. A large handful of peeled peanuts can provide about 280 calories. Of course, it is best to avoid the presentations of salted peanuts or with additives, as they usually contain large amounts of oil and delay the feeling of satiety.
Due to its fiber content, it is also important to note that peanuts prevent the absorption of all its calories, so, despite being calories, they do not make you fat in the same way as other foods with similar calorie content.
Benefits of eating peanuts
Once we know the correct way to eat peanuts or peanuts so that they do not get fat, there are many benefits that we can take advantage of this unique legume. In fact, peanuts can help us lose weight if we use it to replace other less healthy snacks. Here are some of the best benefits of peanuts:
- Its high protein content, together with its non-essential amino acid called arginine, makes it one of the most important sources of protein, comparable to beef. This influences the growth and strengthening of the body.
- Take care of and preserve the nervous and immune system.
- Its tryptophan content promotes sleep and improves mood, since it contributes to the formation of one of the neurotransmitters responsible for our happiness: serotonin.
- Its high oil content works as a lubricant for the digestive and intestinal systems.
- Traditional Chinese medicine uses peanut shell infusions to lower the blood pressure level.
- It is a very delicious and healthy food that can be consumed as an aperitif, as a food thickener, as a complement to recipes for salads and soups and as a dessert.
Discover more of the benefits of these foods in our article what are the health benefits of nuts.
Does peanut butter make you fat?
Finally, we can only answer if peanut butter, one of the most popular derivatives of peanuts, can contribute to unwanted weight gain. Also known as peanut butter or peanut butter, peanut butter contains about 200 calories in two tablespoons, many of which are made up of healthy fats that help prevent heart disease and lower cholesterol.
Of course, the fewer additives the product has, the better for health. Peanut butters with added salt, sugar, or other flavors will add more calories and unwanted sodium.
On the other hand, unlike natural peanuts, peanut butter does not contain the properties that prevent us from absorbing all the calories in the peanut.
Taking into account all the above, we can conclude that peanut butter can make you fatter than natural peanuts, but it can serve as a good complement to a healthy snack if it is consumed in the most organic way possible.
If you want to prepare your own natural and healthy peanut butter, we invite you to visit our article How to make homemade peanut butter.
This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.