Are peanuts okay to eat and how many can I eat?
Yes, you can still eat peanuts. All nuts are a source of both fat and protein. They also have some carbohydrate – about 6 grams per ounce (a handful is about an ounce). So, pay attention to portion size when eating peanuts and make sure they work with your meal plan.
It is best to buy peanuts that are unsalted instead of flavored peanuts (such as honey roasted, cinnamon-sugar, chocolate-covered, hot and spicy, etc.). These flavorings can add a significant amount of extra sodium, calories, fat, and some also add carbohydrates. If you can’t handle unsalted peanuts, you may want to look for lightly salted peanuts, which are a better choice than those that are heavily salted.
Nuts are a generally healthy food and can make a great snack. They provide vitamins, minerals, protein, and fiber. They are also good a source of healthy fats, which can help with heart health.
Although they are dense in calories and total fat, you can still make them part of your healthy diet with a little bit of planning. The tips below can help:
- Because nuts are so dense in calories and fat, keep portion sizes small. You probably don’t need to have much more than a handful of nuts per day. Concentrate on eating them slowly and savoring the taste.
- Measure out portions beforehand. Peanuts are a good snack food, but a lot of us tend to lose the concept of portion control when there is a bowl of peanuts in front of us.
- Buy dry roasted or raw nuts that are unsalted.
- Avoid honey roasted nuts, chocolate-covered nuts, and other varieties loaded with extra flavoring or salt – nuts already have a great natural flavor to them!
To give you a better idea of how peanuts can fit into your meal plan, 10 peanuts have about:
5 grams fat
0.7 grams of saturated fat
2 grams carbohydrate
1 gram fiber
2 grams protein
0 mg cholesterol
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