Origin  

Did you know that peanuts are not a true nut but a legume? It comes from a plant in the pea family and grows underground on a vine instead of on a tree. Peanuts are native to the Western Hemisphere and were theorized to have originated in South America and then spread as Spanish explorers brought peanuts with them then later, traders brought peanuts to Asia and Africa. Since then, peanuts are grown for making peanut oil, roasted and salted peanuts, peanut butter, and confections.

Nutritional Content

Peanuts are good sources of carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, niacin, Vitamin B6, and Vitamin E. It also contains significant amounts of thiamin, riboflavin, pantothenic acid, folate, selenium, choline, manganese, copper, phosphorus, and zinc. Since peanuts are plant-based foods, they are cholesterol-free despite their high-fat content.  Among regularly consumed nuts such as almonds and cashews, peanuts have the greatest protein content of around 26 %. It also contains high amounts of arginine (12.5%), which has been directly linked to various cardiovascular health benefits. However, since peanuts contain vegetable protein, it is still considered incomplete or lacking adequate levels of at least one of the essential amino acids necessary for human nutrition such as methionine, lysine, and threonine. This can be complemented by pairing it with other plants high in these amino acids such as carrots, pumpkin seeds, chia seeds, avocado, wheat germ, cinnamon, spinach, and quinoa.

Health Benefits and Concerns

Since peanuts contain the highest protein content of all commonly consumed snack nuts it can serve as a rich source of heart-healthy, monounsaturated oil, and also provide a variety of healthy micronutrients and bioactive compounds. Despite its health benefits, some individuals may have negative side effects when eating peanuts. Peanut allergy is the top 7 most common food allergy among children in the Philippines. It is due to the body’s abnormal immune response against peanut proteins. Unlike other food allergies, peanut allergy tends to persist up to adulthood and allergic reactions are often severe and may vary with different episodes of eating peanuts even at very low amounts. Symptoms include [6]:

• Skin: Rashes, Itching, Redness, Swelling
• Respiratory: Wheezing, Cough, Difficulty breathing, Throat tightness, Nasal congestion
• Digestive system: Vomiting, Diarrhea, Abdominal Pain
• Cardiovascular: Low blood pressure, irregular heartbeat, possible heart failure

It is important to diagnose true peanut allergy with a physician because of its potential life-threatening allergic reactions and to avoid unnecessary food restrictions and added costs for alternative ingredients. The first-line management for a true peanut allergy is dietary avoidance of all peanut-containing food items, hidden peanut ingredients, cross-reactive ingredients such as the following:

Foods to Avoid

• Peanut and peanut products: Roasted peanuts, Peanut Butter, Peanut Brittle
• Peanut sauce in Kare-Kare
• Foods with peanut flavoring, peanut toppings
• Nutty Chocolate Bars

Hidden Peanut Ingredients in Food Labels

• Product reuse (like leftover chocolate originally used for a peanut-containing product was used for a peanut-free product)
• Cross-contamination from the same equipment used to process different kinds of food
• Artificial nuts from unflavored and preflavored peanuts
• Protein hydroxylates with incompletely hydrolyzed soy, wheat, peanut or milk protein

In terms of prevention of developing peanut allergy, it is recommended to introduce peanuts as a form of peanut paste or peanut butter within 4 - 11 months. Studies have shown that introducing peanuts at this age has helped reduce the risk of developing peanut allergy for high-risk infants.

Storage and Food Preparation

• When buying peanuts in the shell, choose the ones with an intact shell and free from holes
• Choose smaller or younger peanut shells for a sweeter profile when making boiled or roasted peanuts. Due to their sugar content, it is normal for these types to look darker when cooked.
• When roasted shelled peanuts, keeping the skins intact adds extra fiber to your diet.
• Choose unsalted roasted peanuts over salted deep-fried peanuts in oil to reduce your sodium and fat intake.
• Store shelled peanuts in an airtight container in a dark, cool area to prevent its oil from oxidizing or turning rancid.

Recommended Amount

An average Filipino adult needs 4 -5 servings of protein per day. If he or she wants to get these from plants or peanuts, 1 - 2 servings per day may suffice together with other protein sources. 1 serving of boiled peanuts in the shell is ½ cup which is equivalent to 32 grams and contains 100 calories and 4 grams of protein. This amount of protein is equivalent to ½ of the protein found in 1 medium-sized egg (8 g protein).  1 serving of shelled roasted peanuts is ⅛ cup or 2 Tbsp which is equivalent to 18 grams and contains 103 calories. Since it is a nutrient and calorie-dense food, this is a good snack option or alternative for growing children and for those looking for a plant-based protein alternative.

//AET

References:

[1] Provost, J. J., Colabroy, K. L., Kelly, B. S., & Wallert, M. A. (2016). The science of cooking: Understanding the biology and chemistry behind food and cooking. John Wiley & Sons.

[2] American Peanut Council (2020). Peanuts: A Brief History. American Peanut Council Website. Date Accessed 21 March 2022. Retrieved from https://www.peanutsusa.com/about-peanuts/the-peanut-industry3/7-peanuts-a-brief-history.html#:~:text=The%20peanut%2C%20while%20grown%20in,Europe%2C%20peanuts%20went%20with%20them.

[3] Soupersage.(n.d.). Nutrition for Peanuts. Soupersgae. Retrieved from https://www.soupersage.com/nutrition-calories-protein/peanuts

[4] Davis, J. P., & Dean, L. L. (2016). Chapter 11‐Peanut composition, flavor and nutrition A2‐Stalker, H. Thomas In Peanuts (Wilson RF, ed), 289-345.

[5] Hill, D. J., Hosking, C. S., Zhie, C. Y., Leung, R., Baratwidjaja, K., Iikura, Y., ... & Hsieh, K. H. (1997). The frequency of food allergy in Australia and Asia. Environmental Toxicology and Pharmacology, 4(1-2), 101-110.

[6] Al-Muhsen, S., Clarke, A. E., & Kagan, R. S. (2003). Peanut allergy: an overview. Cmaj, 168(10), 1279-1285.

[7] Jamorabo-Ruiz, A., Serrano-Claudio, V. & Exevea-de Castro, Esperanza (2011). Medical Nutrition Therapy for Filipinos, 6th ed. Manila: Merriam & Webster Bookstore, Inc.

[8] Recto, M. S. T., Genuino, M. L. G., Castor, M. A. R., Casis-Hao, R. J., Tamondong-Lachica, D. R., Sales, M. I. V., ... & Dionisio-Capulong, R. C. (2017). Dietary primary prevention of allergic diseases in children: the Philippine guidelines. Asia Pacific Allergy, 7(2), 102-114.