The peanuts are not nuts, as the name suggests, but they belong to the legumes. The similarity to botanical nuts results from the nature of the seeds: This includes the consistency, the high fat content and the comparatively low proportion of starch of peanuts.
What you should know about the peanut
The peanuts are not nuts, as the name suggests, but they belong to the legumes. The similarity to the botanical nuts results from the nature of the seeds. The homeland of peanuts is South America and the Andes of Brazil and Bolivia. Nowadays, peanuts are grown mainly in the USA, India, China and Brazil. After fertilization, the elongated carpel curves towards the ground, so that the fruit then grows in the soil. This is where the name “peanut” comes from. The reticulated and elongated pod usually contains one to four seeds. Peanuts can be bought all year round, but in Germany they are mainly offered from October to December. They are usually already shelled. Raw, peanuts taste similar to beans. After drying from about 40 to a maximum of ten percent water content, the peanuts are threshed or broken. In some cases, the shell is removed. They are then processed further. Roasting then gives them their typical flavor. They can be eaten pure, but are also a popular ingredient in various sweets. In addition, peanut oil is a popular cooking ingredient, especially in Asian cuisine.
Importance for health
Peanuts contain many vital minerals, for example, iron, phosphorus, potassium, calcium and magnesium, as well as numerous valuable trace elements such as zinc, copper, manganese and fluorine. The linoleic acid contained, the twice unsaturated fatty acid, also offers numerous health-promoting properties. It can not only help with weight loss and promote supple skin, but also lower cholesterol levels and blood pressure, as well as protect against arteriosclerosis. The high content of vitamin B and magnesium makes peanuts the right nerve food. The vitamin K in peanuts promotes blood clotting. Thanks to the fiber they contain, digestion is stimulated. People who attach great importance to a low-salt diet, for example due to elevated blood pressure or cholesterol levels, also benefit from eating the natural peanuts because they are low in sodium. Peanuts are one of the most protein-rich types of nuts, making them particularly suitable for vegans and vegetarians. 25 grams provide the same amount of protein as a glass of milk. Phytosterols are other important ingredients in peanuts. They help prevent breast, prostate and colon cancer.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 567 | Fat content 49 g |
| Cholesterol 0 mg |
Sodium 18 mg |
| Potassium 705 mg | Carbohydrates 16 g |
| Dietary fiber 9 g |
Protein 26 g |
Peanuts are an excellent source of minerals, especially potassium and magnesium. More than 75 percent of the fat consists of healthy monounsaturated as well as polyunsaturated fatty acids. Peanuts contain no cholesterol and are therefore good for the heart. They provide the body with essential amino acids, phytochemicals and important vitamins, minerals and fiber. Peanuts are therefore definitely a food that should be eaten regularly. However, at around 560 kcal per 100 grams, they are not exactly a lightweight. Therefore, consumption in moderation is recommended to avoid weight gain. Roasted and salted peanuts have a higher calorie and carbohydrate content.
Intolerances and allergies
Peanuts unfortunately have a high allergenic potential that affects some people. Therefore, the use of this ingredient must be declared. In some cases, even a few micrograms of a peanut can cause severe allergic reactions, including shock, which can be life-threatening. It should also be noted that peanuts are high in calories, since half of them consist of fat. Nowadays, peanuts are used in particular for the production of peanut flips.However, in this case, they lose their healthy properties, which is due to the high sugar content, for example.
Shopping and kitchen tips
Roasted and salted peanuts can be bought in supermarkets in cans, bags and plastic bags throughout the year. In-shell, on the other hand, they are often offered only during the winter months. Fresh peanuts are smooth and shiny, while older ones are dull and wrinkled. The mold toxin aflatoxin is sometimes found in peanut kernels. Therefore, it is recommended not to choose bags from unknown companies or cheap products. Peanuts are ideally stored in a dry, cool and dark place. A cellar room or pantry are ideal storage places. Peanuts can also be stored in the refrigerator. However, they should then be placed in a sealed and airtight container so that the oil they contain does not take on other flavors, such as from cheese. Peanuts can be kept in the refrigerator for three to four weeks. Freezing can extend the shelf life up to one year. Basically, moisture is detrimental to peanuts and causes them to mold quickly. Due to the high fat content, peanuts also quickly become rancid. Therefore, the shelled peanuts should be consumed quickly.
Preparation tips
Peanuts can be eaten in the raw form, but also salted, roasted or coated with honey. They are among the most widely used ingredients in the preparation of food. Often, peanuts are also an ingredient of peanut flips, where, however, the healthy aspects are lost due to the abundant sugar used. The proportion of peanuts here is still a maximum of 33 percent, so the peanuts are primarily used only as a flavoring. Very popular is peanut butter, a healthy spread that is often eaten together with jam. It is also an ideal ingredient for creamy desserts. Peanut butter is especially popular in North America, where it is an ingredient in many dishes. Peanut butter can also be found in numerous confectionery and baked goods, for example, cakes, cookies, candy bars and donuts. It can also be used for cooking, as it is a good base for tasty sauces, giving them an Asian touch. It also goes well with noodles, vegetables and egg dishes. In Asian cuisine, the peanut oil and pastes are popularly used. These products are good for salads and poultry dishes. The peanut oil is particularly mild in taste and offers the advantage that it can be heated very strongly, so that it is also suitable for the sharp browning of meat, for example. The oil is also frequently used in wok dishes. This kitchen utensil enables gentle preparation of the food, as the nutrients are preserved to a large extent. Unsalted peanuts can also refine puddings or other desserts. Peanut powder or cream can also be found in almost all baked goods. The reason for this is the strong aroma that develops after roasting the peanuts.
