13 Sep 5 Peanut Myths, Busted
By Toby Amidor, MS, RDN, CDN
This post was sponsored by Planters Peanuts who also sent me samples, but my opinions are my own.
In honor of National Peanut Day (it’s September 13!), I’m debunking popular peanut myths I’ve heard throughout my years as a registered dietitian. Check out which of these 5 you’ve been falling for!
#1: Peanuts Have Too Much Fat
Yes, peanuts do contain 14 grams of fat (or 22% of the recommended daily amount) per 1 ounce serving; however, 80% of the fat found in peanuts is made of healthier unsaturated fats. These healthier fats can help keep blood vessels supple and lower cholesterol.
In fact, Planters Dry Roasted, Cocktail and Salted Peanuts all meet the FDA Nuts and Heart Disease Health Claim which states: ‘Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease.’
#2: Peanuts Are High In Sodium
Peanuts are not naturally high in sodium. If you’re keeping an eye on the sodium in the foods you eat, it’s important to read the labels. Planters Cocktail and Salted Peanuts have 95 mg of sodium per 1 ounce serving and Planters Dry Roasted Peanuts have 150 mg per the same serving. These are all below the FDA sodium requirement for the Nuts and Heart Disease Health Claim (270 mg/ounce).
Further, I’m not a big salt lover and prefer Planters Unsalted Dry Roasted Peanuts which contain 5 mg of sodium per ounce. I always like to start off with low or no sodium foods and add my own salt as needed.
#3: Peanuts Only Contain Fat
In addition to healthier fats, peanuts contain a lot more good-for-you nutrients. One ounce of dry roasted peanuts contains 7 grams of protein, 10% of the daily recommended amount of fiber and Vitamin E. These legumes also contain numerous B-vitamins and minerals like magnesium, phosphorus, and manganese.
This is why the 2015 Dietary Guidelines for Americans (DGA) emphasizes choosing nuts and legumes, like peanuts, as part of a healthy diet. In fact, the USDA DGA recommends consuming 5 ounces of nuts, seeds and soy products per week based on a 2,000 calorie diet. Peanuts, like other nuts and legumes, contain good-for-you nutrients that help nourish your body and keep you healthy and should be included in a well-balanced diet.
#4: You Can’t Outgrow a Peanut Allergy
Although peanut allergies are one of the most common food allergies, according to the FARE (Food Allergy Research & Education) website studies indicate that about 20% of kids with peanut allergies do eventually outgrow their allergy. This is why it is important to re-test those with peanut allergies regularly.
#5: Peanuts are for snacking only
I love snacking on peanuts, but these babies are much more versatile in the kitchen. Here are 5 ways I love to use them:
- In my Peanut Butter and Berry Jam Parfait
- In a homemade trail mix with dried apricots and dark chocolate chips
- Chopped and sprinkled on plain Greek yogurt with sliced strawberries
- In homemade granola bars
- Crushed and used as a low-carb crust for baked chicken or fish