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The unassuming peanut might not be the trendiest snack option these days—especially when compared to something fancy like caramelized sea salt treats—but it certainly stands out in the healthy snacks category. Nourishing our bodies with wholesome foods throughout the day is essential for maintaining our sanity, especially since coffee alone isn’t sufficient to support our energy and mood.
Related: 30 Healthy Snacks to Help You Bid Farewell to Hanger for Good
“The term ‘snacking’ often gets a poor reputation,” notes Melissa Rifkin, MS, RD, CDN. “However, when you choose nutritious options, snacking can prevent late-night cravings that contribute to overeating and overall poor health.” According to Rifkin, the secret lies in plant-based protein, with peanuts topping her list. “A 1-ounce serving of peanuts contains 7 grams of protein, keeping you well-satisfied,” she adds. “They’re also shelf-stable and versatile, pairing wonderfully with various dishes, plus a handy bag fits easily in a purse, backpack, or pocket.”
Indeed, beneath their modest exterior, peanuts are nutrient-packed powerhouses. Supported by extensive research, these tiny legumes deserve their title as a superfood. Each serving is not only rich in protein but also boasts 19 vitamins and minerals, including many that combat heart disease, such as vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper, and potassium. Furthermore, these healthy fats—both monounsaturated and polyunsaturated—contribute to lowering “bad” LDL cholesterol while raising “good” HDL cholesterol, along with beneficial fiber that supports heart health.
“In today’s world, it’s vital to maintain or improve health,” Rifkin emphasizes. “Finding affordable, convenient snacks can significantly boost overall well-being and help prevent chronic diseases.” Here’s what research reveals about the health benefits of peanuts.
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Cancer Thwarter
Research from the Netherlands Cohort Study released in 2018 found that daily peanut consumption was linked to a lower risk of difficult-to-treat breast cancer in postmenopausal women. Another study from the same cohort indicated that men who enjoyed a teaspoon or more of peanut butter each day demonstrated a reduced risk of pancreatic cancer.
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Heart Health Booster
A 2018 study published in Current Atherosclerosis Reports found that regular peanut eaters had a decreased likelihood of dying from cardiovascular diseases. Additionally, a 2017 investigation involving over 200,000 participants revealed that frequent peanut consumption correlated with a 15 percent reduced risk of coronary heart disease.
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Type 2 Diabetes Fighter
A study from Harvard University in 2016 demonstrated that replacing a serving of animal protein with a serving of plant protein, like peanuts and peanut butter, significantly lowered the risk of type 2 diabetes. A prior landmark study in the Journal of the American Medical Association showed that peanut butter intake reduced the risk of type 2 diabetes by 21 percent in women.
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Brain Health Preserver
Rich in niacin and a good source of vitamin E, peanuts can help guard against Alzheimer’s disease and age-related cognitive decline. Some research indicates that adequate vitamin E intake may slow functional decline in Alzheimer’s patients.
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