Here are the way-underrated health benefits of peanuts, from a registered dietitian, and how to tell if you're getting the best.
The protein and healthy fat in a handful of peanuts can take the edge off your hunger, but Kristin Kirkpatrick, RD, a registered dietitian at the Cleveland Clinic, says the healthy punch from peanuts doesn’t stop there.
Peanuts “really are a nutritional powerhouse,” Kirkpatrick says. “They’ve got a lot of nutrients … specifically, folate, magnesium, vitamin E.” Also noting their fiber content, Kirkpatrick says, “We know that Americans are not getting enough of these nutrients, or they’re trying to supplement to get them. So, peanuts are just a really easy, great way to get them in.”
March also just so happens to be National Peanut Month, celebrating this statistically popular snack. And while many Americans are conscious of the fat and calories in peanuts, there’s one approach that Kirkpatrick suggests is the best crack at getting the most nutrients.
“I think, like, getting the kind of the purest form of peanut butter is oftentimes the most optimal form. … So, for example, if you see a natural peanut butter, that natural peanut butter could still have palm oil or sugar added into it,” she says.
Studying the ingredients list on the label, she says, is the trick. Natural peanut butter products have emerged from brands like Justin’s, Once Again, and even the old standby, Smuckers. No matter which one you opt for, you want the product with the fewest ingredients: “You’re looking for options that have peanuts—or at the most, peanuts and salt.”
Don’t be too alarmed if oil collects at the top of the jar—that can actually be a good sign that you picked a pure product. Either use a knife to fold the oil back into the spread, or pour some off. Get doctor-backed tips to shop for healthy peanut butter (and remember, peanuts are among the most common food allergens—so, not for everyone).
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