Peanuts are among the world’s most beloved foods—nutritious, affordable, and incredibly versatile. In Brazil, they’re iconic ingredients in treats like paçoca, pé-de-moleque, peanut-based cakes, and festive desserts. But beyond their irresistible flavor, experts say peanuts hide a series of surprising effects—both beneficial and potentially harmful—that many people have never heard about.
If you enjoy peanuts often, this guide will show you exactly what they can do for your health.
Why Peanuts Deserve Your Attention
Originally from South America, peanuts are technically legumes, not nuts. Yet they pack a nutritional punch that rivals (and often surpasses) true nuts.
They’re rich in:
High-quality plant protein
Healthy fats
Vitamins A, B6, and E
Minerals such as calcium, iron, and phosphorus
Lecithin, amino acids, carotenoids, and choline
These compounds support everything from heart health to metabolism, hormone balance, cell repair, and brain function.
Recent studies also show that regular peanut consumption may help:
Reduce cardiovascular risk
Regulate cholesterol
Improve satiety
Protect against certain diseases
Top Health Benefits of Eating Peanuts
1. They Keep You Feeling Full Longer
A handful of peanuts—or even one tablespoon of peanut butter—can keep hunger under control for hours. The powerful trio of protein, fiber, and healthy fats slows digestion and stabilizes energy release.
Many nutritionists recommend peanuts as a smart, convenient snack to prevent overeating without skipping meals.
2. They Help Stabilize Blood Sugar
Replacing red meat with peanuts a few times per week may reduce the risk of developing diabetes by up to 21%. Peanuts slow the absorption of carbohydrates, helping prevent blood sugar spikes and supporting more balanced insulin levels throughout the day.
A small serving in the morning is especially helpful for steady energy.
3. They May Reduce the Risk of Rectal Cancer
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