By Anne Palumbo
Pity the poor peanut. Despite being America’s most popular nut, peanuts rarely get the nutritional shout-out its trendier cousins get. Perhaps it’s their association with ballparks that clouds our perception. Or circuses, state fairs and bars. Whatever the reason, it’s time to unpack the impressive nutrition found in every peanut.
Let’s begin with a peanut’s most salient nutrient: protein.
Did you know that peanuts have more plant protein than any other nut? One handful (about ¼ cup) has 10 complete grams, meaning it has all eight amino acids in sufficient amounts. While protein is certainly important for growth, tissue repair and recovery from exercise, it is equally important for something else: weight control. Studies show that because protein improves function of weight-regulating hormones, it reduces hunger, helping you eat fewer calories.
Peanuts, like most nuts, are exceptionally good for hearts. For starters, their mix of soluble and insoluble fiber helps prevent heart disease by lowering bad cholesterol levels. A peanut’s healthy fats do the same, while also reducing plaque build-up in arteries and decreasing triglycerides (unhealthy fats) in blood. What’s more, peanuts are a good source of magnesium, a crucial mineral that helps keep blood pressure normal and the heart rhythm steady.
Another reason to reach for America’s favorite nut? When it comes to managing or thwarting Type 2 diabetes, peanuts are like a secret weapon: they taste great but don’t cause blood sugar to spike; they’re filling and so help with weight management (excess weight is No. 1 cause of this quiet epidemic); their plant proteins have been proven to reduce the risk of getting diabetes; and, they’re endorsed by the American Diabetes Association.
Although low in carbs, peanuts are high in calories—a handful (¼ cup) has about 200. But because they’re so satisfying, a modest amount may sate your hunger.
Coincidentally, March is National Peanut Month. Woo-hoo! Another reason to go nuts for nuts!
Helpful Tips
If buying shelled roasted peanuts, read labels carefully and opt for no-salt or lightly salted versions. Store nuts in an airtight container in a cool place away from sunlight to preserve flavor and texture and prevent rancidity. Roasted peanuts last about a month but should be consumed within two weeks for best quality.
Asian Slaw with Ginger Peanut Dressing
Serves 8-10 | Adapted from onceuponachef.com
Ginger Peanut Dressing
1½ tablespoons honey (more if prefer sweeter)
¼ cup olive oil
¼ cup unseasoned rice vinegar
1 tablespoon soy sauce
1 teaspoon Asian sesame oil
2 tablespoons peanut butter
1 teaspoon salt
1 teaspoon Sriracha sauce (optional)
1½ tablespoons minced fresh ginger
2 garlic cloves, minced
Slaw
10 cups shredded cabbage
2 cups shredded carrots
2 red bell peppers, thinly sliced into bite-sized pieces
1½ cups cooked and shelled edamame (more if preferred)
2 medium scallions, finely sliced (optional)
1 cup roasted peanuts, coarsely chopped
1 cup loosely packed fresh cilantro, chopped
In a medium bowl, whisk together all of the ingredients for the dressing. Set aside.
Combine all of the slaw ingredients in a large mixing bowl. Add the dressing and toss well. Let the slaw sit for at least ten minutes so the vegetables have a chance to soak up the dressing. Taste and adjust seasonings. Serve room temperature or cold. This slaw is best served fresh but leftovers will keep in a covered container in the refrigerator for a few days.
Make-Ahead Instructions: The dressing can be prepared up to 2 days ahead of time; store in a covered container in the refrigerator.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.