Peanuts In Plant-Based Diets: What You Need To Know

Peanuts are a great source of plant-based protein and are widely considered a part of a vegan or vegetarian diet. They are rich in protein, vitamins, minerals, and antioxidants, and have been linked to a reduced risk of heart disease. In fact, the Dietary Guidelines for Americans recommends a plant-based diet that includes nuts, seeds, and oils, with peanuts being the most commonly consumed nut in America.

Peanuts are a legume, and are related to beans, lentils, and soy. They are often consumed roasted or as peanut butter, which is made by grinding the nuts into a paste. Peanut oil, flour, and protein are also used in various food products.

Peanuts are a good source of insoluble dietary fibre, which is linked to a reduced risk of weight gain, and are high in monounsaturated and polyunsaturated fats, which are known to decrease total and bad LDL cholesterol levels. They also contain phytosterols, which block the absorption of cholesterol in the digestive tract, and are a great source of vitamins and minerals, including biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

However, it is important to note that peanuts are one of the most common food allergens, and peanut allergies can be life-threatening. Additionally, they can sometimes be contaminated with a species of mould that produces aflatoxin, which can lead to liver failure and liver cancer.

The nutritional benefits of peanuts in a plant-based diet

Peanuts are an excellent addition to a plant-based diet, offering a range of nutritional benefits. They are a good source of plant-based protein and are loaded with healthy vitamins, minerals, and plant compounds. Here are some of the key benefits of including peanuts in your plant-based diet:

Rich in Plant-Based Protein

Peanuts are an excellent source of plant-based protein, making them a valuable component of a vegetarian or vegan diet. They contain more protein than any other nut, with a 1-ounce handful of peanuts providing about 8 grams of protein, comparable to a serving of beans. This makes peanuts a convenient and affordable way to increase your plant protein intake, as most households already have peanut butter in their cupboard.

Essential Vitamins and Minerals

Peanuts are packed with essential vitamins and minerals, including biotin, copper, niacin (vitamin B3), folate (vitamin B9), manganese, vitamin E, thiamine (vitamin B1), phosphorus, and magnesium. These vitamins and minerals play crucial roles in various bodily functions and contribute to overall health and well-being.

Healthy Fats

Peanuts are classified as oilseeds, with a fat content of around 49%. However, the majority of this fat is composed of mono- and polyunsaturated fats, particularly oleic and linoleic acids. These healthy fats are known to have beneficial effects on heart health and can help lower the risk of cardiovascular disease.

High in Antioxidants

Peanuts contain various bioactive plant compounds and antioxidants, including resveratrol, phenolic acids, flavonoids, and phytosterols. These compounds have been linked to a reduced risk of cancer and heart disease, and they scavenge free radicals in the body, protecting against cellular damage.

Weight Management

Despite being high in fat and calories, peanuts have been shown to support weight management and may even aid in weight loss. Observational studies suggest that peanut consumption is associated with maintaining a healthy weight and a reduced risk of obesity. Additionally, the protein and fibre content in peanuts promote satiety and can help curb appetite, making it easier to stick to a calorie-controlled diet.

Heart Health

Peanuts have been linked to a reduced risk of heart disease, thanks to their heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and various antioxidants. Regular consumption of peanuts and other nuts can help lower cholesterol levels and reduce the risk of cardiovascular disease and stroke.

Diabetes Management

Peanuts can be a beneficial addition to a diabetes-friendly diet. Their low carbohydrate and high protein content make them suitable for people with diabetes. Additionally, the fibre in peanuts can help regulate blood sugar levels and improve diabetes management.

Gallstone Prevention

Consuming peanuts regularly may help reduce the risk of gallstones. Gallstones affect a significant portion of adults in the United States, and the cholesterol-lowering effect of peanuts is believed to be a contributing factor in preventing their formation.

In conclusion, peanuts offer a wide range of nutritional benefits that complement a plant-based diet. They are a convenient and tasty way to boost your intake of plant-based protein, healthy fats, vitamins, and minerals. Whether enjoyed as a snack, added to meals, or incorporated into recipes, peanuts are a nutritious and delicious addition to any plant-based diet.

How peanuts can help with weight loss

Peanuts are a great addition to a plant-based diet and can be a helpful component of a weight loss journey. Here's how:

Peanuts Keep You Full for Longer

Peanuts are rich in protein, fibre, and healthy fats, which take longer to digest and keep you feeling full and satisfied for longer. This can help you go longer between meals and prevent overeating.

Peanuts are a Healthy Fat Source

Peanuts are packed with monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). A diet high in these fats is linked to reduced inflammation, obesity, and chronic conditions like heart disease and diabetes.

Peanuts are a Low-Calorie Snack

Although peanuts are calorie-dense, you may not absorb all the calories they provide. This is because your teeth cannot break them down into small enough pieces for full digestion, so some pass through your system without being absorbed.

Peanuts Increase Energy Expenditure

Peanuts have been shown to increase the amount of energy your body burns while at rest, known as your resting energy expenditure (REE). One study found an 11% increase in REE after 8 weeks of peanut consumption.

Peanuts are a Heart-Healthy Choice

The mix of soluble and insoluble fibre in peanuts helps lower LDL ("bad") cholesterol levels. They also contain niacin (vitamin B3), which is important for healthy heart function, and their anti-inflammatory antioxidants can help lower the risk of coronary heart disease.

Peanuts are a Sustainable Choice

Peanuts are an affordable, widely available, and environmentally friendly source of plant-based protein. They require less water to grow than other nuts and are nitrogen-fixing, returning nitrogen to the soil for other plants to use as fuel.

Tips for Including Peanuts in Your Diet:

• Choose raw, roasted, or boiled peanuts without added salt or flavouring.
• Stick to 1-2 handfuls per serving to avoid overeating.
• Opt for unshelled peanuts, which take longer to open and may prevent mindless eating.
• Include peanut butter, but choose natural varieties without added salt, processed oils, or other ingredients.

The vitamins and minerals found in peanuts

Peanuts are an excellent source of various vitamins and minerals, which are integral to growth, development, metabolic function, and immunity. Here is a list of some of the vitamins and minerals found in peanuts:

• Biotin: Peanuts are one of the richest dietary sources of biotin, which is important during pregnancy.
• Copper: A dietary trace mineral often lacking in the Western diet. Copper deficiency may have adverse effects on heart health.
• Niacin (Vitamin B3): Niacin has various important functions in the body, including converting food to energy and supporting the digestive system, skin, and nerves. It has also been linked to a reduced risk of heart disease and cognitive decline.
• Folate (Vitamin B9 or Folic Acid): Folate has many essential functions and is particularly important during pregnancy.
• Manganese: A trace element found in drinking water and most foods.
• Vitamin E: A powerful antioxidant often found in high amounts in fatty foods. Vitamin E is considered a hard-to-get nutrient, and studies have shown that it may have immune function and regulatory benefits.
• Thiamine (Vitamin B1): Thiamine helps the body's cells convert carbohydrates into energy and is essential for the function of the heart, muscles, and nervous system.
• Phosphorus: A mineral that plays a crucial role in the growth and maintenance of body tissues.
• Magnesium: An essential dietary mineral that has various important functions, including maintaining normal muscle and nerve function, supporting a healthy immune system, promoting normal blood pressure, keeping bones strong, and helping to regulate blood sugar levels. Studies have linked sufficient magnesium intake to a reduced risk of heart disease, metabolic syndrome, and type 2 diabetes.
• Potassium: Critical to maintaining fluid and electrolyte balance in the body. It is important for brain and nerve function and is necessary for normal growth and muscle maintenance.
• Zinc: Supports the immune system, helps with wound healing, and is involved in building proteins. It also supports normal growth and development during pregnancy, childhood, and adolescence.
• Iron: An integral part of many proteins and enzymes that maintain good health. Iron is involved in oxygen transport and helps regulate cell growth.
• Choline: Critical for normal membrane structure and function, lung function, and memory development in infants.
• Riboflavin (Vitamin B2): Plays a key role in metabolising fats, carbohydrates, and proteins.
• Pantothenic Acid: Critical in the metabolism and synthesis of carbohydrates, proteins, and fats.

The history of peanuts in plant-based diets

Peanuts, also known as groundnuts, are a legume that originated in South America, likely in Brazil, Peru, Bolivia, or Paraguay. For over 3,500 years, South Americans have been making pottery shaped like peanuts, and graves of ancient Incas often contain jars filled with peanuts.

Peanuts were grown as far north as Mexico by the time the Spanish began their exploration of the New World. Spanish explorers then brought peanuts to Spain, and from there, traders and explorers introduced them to Africa and Asia. In Africa, the peanut was regarded as one of several plants possessing a soul.

Peanuts were likely brought to North America by slaves from Africa and the Caribbean before the USA existed as a country. In the 1700s, botanists studied peanuts, then called groundnuts or ground peas, and regarded them as an excellent food for pigs. Records show that peanuts were grown commercially in South Carolina around 1800 and used for oil, food, and as a substitute for cocoa. However, until 1900, peanuts were not extensively grown, partly because they were regarded as food for the poor and because growing and harvesting them was slow and difficult.

The first notable increase in U.S. peanut consumption came in 1860 with the outbreak of the Civil War. During the second half of the 19th century, peanuts were eaten as a snack and sold freshly roasted by street vendors, at baseball games, and circuses. In the early 1900s, equipment was invented for planting, harvesting, shelling, and cleaning the kernels, and with these mechanical aids, peanuts rapidly came into demand for oil, roasted and salted nuts, peanut butter, and candy. George Washington Carver, who began his research into peanuts in 1903, is considered the father of the peanut industry due to his improvements in horticulture and the development of over 300 uses for peanuts.

Today, peanuts contribute over four billion dollars to the U.S. economy each year, and they are an important part of plant-based diets due to their nutritional benefits.

How to incorporate peanuts into plant-based meals

Peanuts are a great source of plant-based protein and can be incorporated into plant-based meals in a variety of ways. Here are some ideas for how to include peanuts in your plant-based meals:

Breakfast

• Start your day with a Blueberry Peanut Smoothie or Peanut Butter Overnight Oats.
• If you're feeling more adventurous, try Apple Peanut Butter French Toast Roll-Ups or Peanut Butter Apple Oatmeal Muffins.

Lunch

• Enjoy a delicious and nutritious Peanut Butter Veggie Waffle or a Curried Peanut Cauliflower Rice bowl.
• For a lighter option, try a Strawberry Honey-Peanut Salad.

Dinner

• Indulge in some Vegan Peanut Butter Noodles or Grilled Eggplant with Peanut Butter Teriyaki.
• If you're in the mood for something spicy, try Thai Peanut Butter Grilled Burgers.

Snacks and Desserts

• Satisfy your sweet tooth with Peanut Butter Chocolate Chip Chickpea Cookie Dough, Vegan Peanut Butter Chocolate Bars, or No-Churn Peanut Butter Cookies and Cream Ice Cream.
• For a healthier option, opt for some Rosemary Roasted Root Veggies with Peanuts and Pomegranates.

Tips for Incorporating Peanuts:

• Use peanut butter as a spread or dip for fruits and vegetables.
• Add peanuts to your favourite plant-based yogurt or oatmeal for a crunchy and protein-packed boost.
• Make your own peanut sauce or dressing to elevate your meals.
• Experiment with different varieties of peanuts, such as roasted, salted, or unsalted, to find your preference.

Remember to always read labels and consult with a healthcare professional or registered dietitian to ensure your dietary choices align with your specific health needs and goals.

Frequently asked questions