Often, people like to munch peanuts in winters. But then they face the guilt as they think they are unhealthy, loaded with calories and lead to weight gain. And the good news is peanuts are healthy and does not lead to weight gain if eaten at right time and in right quantity. Peanuts fall under legume category and it is eaten as a nut.

Peanuts are rich in protein. 100 gms of whole groundnut contain 23.65 gm protein. They are excellent source of mono and polyunsaturated fats and fibre. They contain negligible cholesterol, no sodium and little carbohydrates. Peanuts are good source of vitamins and minerals like biotin, folate, Vit. E, magnesium, manganese, copper, niacin and others. Thus they are good for skin and hair. They prevent bloating and indigestion as they are rich in vitamin B6. Thus they are also a mood enhancer. Peanuts also contain lots of antioxidants like reservatol. It is a compound found in red wine. It slows ageing, promotes heart health and good for brain health. Peanuts contains oleic acid that lowers cholesterol, fights free radicals and decreases inflammation. They are truly a brain food as it contains niacin, reservatol and vitamin E. They also protect against Alzheimers and age related cognitive decline.

All this does not mean that you can eat bowl full of peanuts. Excess of everything is bad. Handfull peanuts is enough to eat per day.

Fried peanuts and salted peanuts should be avoided. Packaged ones should be avoided. Sweet peanuts, coated with either jaggery or sugar should be avoided. Roasted plain peanuts should be preferred.

Peanuts should be eaten in the morning or evening as a mid meal or as a snack with tea. Peanuts should not be eaten with main meals, not before dinner and not after dinner.

Lastly, always remember Moderation is the key. Excess of everything is bad.

For individualised and customised diet plans, contact:

Neena’s Diet Clinic

Dt. Neena


Course in low FODMAP diet for IBS from Monash University, Australia

Life member of IDA

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