Peanuts: Potential health benefits and possible side effects of eating too much | The Times of India (2024)

When winter strikes, nothing beats a bowl full of delicious, crunchy and lip-smacking peanuts. And while we're still months away from the cool, chilly wintertime, the rainy season has us all drooling over 'moongphalis' as it is popularly known in India.

But besides curbing our hunger and being a great healthy snacking option, peanuts are an excellent source of protein, carbs, healthy fats, fibre and fatty acids. They not only help provide our bodies with energy, but also keep chronic illnesses at bay.

If you're still wondering how, here's a detailed look at the potential health benefits of eating peanuts...

Also read: Delhi Rains: 4 veggies you should avoid during the rainy season

Eating peanuts in moderation is said to reduce 'bad' cholesterol and increase 'good' cholesterol in the body, which is said to improve heart health. Furthermore, several studies have suggested that peanuts have the potential to lower blood pressure levels in the body. Being rich in monounsaturated fats, fibre and protein, peanuts are said to be good for the heart. In addition, it also contains antioxidants like resveratrol and amino acids that protect the inner lining of the arteries from a condition called atherosclerosis, which is the buildup of fats, cholesterol and other substances in and on the artery walls.

In case of diabetes, peanuts are said to be healthy snacking options. It is full of nutrients and contains no amount of unhealthy fats, which keeps the blood sugar levels in control. Additionally, peanuts also contain magnesium, which helps regulate insulin responses in the body. Insulin helps blood sugar to enter the body's cells so it can be converted into energy.

Also read: Breakfast recipes that are rich in magnesium

As discussed, peanuts are a good source of healthy fats, which come from oleic acids - the same compound found in olive oil. This particular property in the peanuts helps fight inflammation and free radicals in the cells.

Studies have shown that eating peanuts can prevent or reduce the risk of certain cancers. It has a considerable amount of protein, vitamin E content and is an excellent source of resveratrol, another polyphenolic antioxidant, which is said to lower the risk of cancer.

Peanuts are weight loss-friendly snacks that have a high protein and fibre content. Both these nutrients are effective for weight management. While the former helps with boosting energy, the latter increases satiety levels in the body, keeping unhealthy, calorie-ridden foods at bay.

Eating healthy is good, but overeating even the most healthy foods can backfire.

This goes for peanuts. While this highly nutritious and delicious nut is great for health, eating too much of it can lead to side effects. From inhibiting the absorption of other minerals such as iron, zinc, manganese and calcium, to wrecking your weight loss goals, to causing digestive issues, consuming too many peanuts can be bad for your overall health.

Furthermore, those who are allergic to peanuts should refrain from eating it at all costs. Symptoms can include: runny nose, sore throat, skin issues, digestive problems, breathlessness and more.

Experts recommend eating 42 grams i.e. about 16 peanuts a day. Some even suggest having a handful of peanuts in a day, especially when hunger pangs hit hard and you don't want to binge on something that would add to your weight gain woes.