Peanuts are a nutrient-rich source of protein, dietary fiber, and healthful fats. Eating peanuts has three main health benefits:

• support heart health
• help a person maintain a healthy weight
• help a person manage their blood sugar levels

Peanuts are a good option for people with diabetes for these reasons. They are also a good snack option for those looking to reduce carbohydrates and increase healthful fat intake.

 

1. Protein

Peanuts are an excellent source of plant-based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs.

Protein is essential for building and repairing body cells.

 

2. Healthful fats

Fatty acids are an essential part of every diet. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.

According to the American Heart Association (AHA), consuming monounsaturated fatsTrusted Source and polyunsaturated fatsTrusted Source instead of saturated and trans fats can improve a person’s blood cholesterol levels. This, in turn, lowers the risk of heart disease and stroke.

 

Peanuts are a good source of dietary fiber. They contain 8.5 g per 100 g, which around one-quarter of a male’s recommended fiber intake or one-third for females.

Fiber is a heart-healthful nutrient. The AHA report that eating fiber-rich foods improvesTrusted Source blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.