Peanuts: How much should you eat in a day, and side-effects of consuming too much of it | The Times of India (2024)

FAQs

How many peanuts a day is too much? ›

The recommended limit for how many peanuts you should eat per day is around 42 grams. This is about 16 peanuts. Eating peanuts in moderation is important as they are high in fat and contain a lot of calories. They are healthy food but should not be eaten in excess.

Too much peanuts intake at one time may even lead to stomach discomfort. Constipation, diarrhoea and bloating are common issues associated with excessive peanuts intake.

Peanuts help prevent heart disease by lowering cholesterol levels. They can also stop small blood clots from forming and reduce your risk of having a heart attack or stroke. Foods with a lot of protein can help you feel full with fewer calories.

There is nothing inherently unhealthy about 200g of peanuts a day. What would be unhealthy is either over consuming calories besides the nuts or not eating enough of the types of foods to provide you with proper amounts of vitamins and minerals because you are full of nuts. Two hundred grams is roughly 1100 calories.

Peanuts and peanut butter, when consumed in moderation and as part of a balanced diet, can be beneficial for cholesterol levels and heart health. Their monounsaturated fats, protein, and fiber content contribute to improved cholesterol profiles and lower the risk of heart disease.

Summary. Peanuts are a good source of monounsaturated fats, which help reduce LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats may help improve cholesterol levels. Peanuts also contain phytosterols, which help to lower LDL cholesterol.

When someone has a peanut allergy, the body's immune system, which normally fights infections, overreacts to proteins in peanuts. If the person eats something that contains peanuts, the body thinks these proteins are harmful invaders and responds by working very hard to fight off the invader.

Share on Pinterest Peanuts are most healthful when they are in their raw form. Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Do peanuts cause inflammation? ›

Linoleic acid, an omega-6 fatty acid found in peanuts, has been shown to reduce inflammation and is therefore seen as anti-inflammatory.

Antinutrients. Peanuts contain a number of antinutrients, which are substances that impair your absorption of nutrients and reduce nutritional value. Of the antinutrients in peanuts, phytic acid is particularly noteworthy. Phytic acid (phytate) is found in all edible seeds, nuts, grains, and legumes.

500 grams of peanuts is about 2800 calories, which by itself is more than the recommended daily intake for an adult male.

So, including peanuts or peanut butter as a nutritious addition to your diet can be done without guilt or breaking “the diet” bank, when eaten in the right portions. The recommended daily servings are a handful of peanuts (1-2 ounces depending on your size) or 2 tablespoons of peanut butter.

If your goal is to lose weight and improve overall health, a moderate amount of peanuts can be incorporated into your diet. A serving size of peanuts is typically around 1 ounce or 28 grams, which is approximately a small handful of peanuts or 1-2 tablespoons of peanut butter.

Fitness lovers of all levels love peanuts in all its forms—from snack nuts to peanut butter to peanut powder. That's because in just one ounce of peanuts (or two tablespoons of peanut butter or peanut powder) per day, you can get all the benefits of hard-to-get nutrients, healthy fats, and plant-based protein.

Although a higher consumption of nuts and peanuts was associated with lower CVD risk in women with T2D, it was not significantly associated with the inflammatory markers, including tumor necrosis factor receptor 2 (TNFR), ICAM-1, E-selectin, CRP, or fibrinogen.