Ask a Dietitian

In a recent trip to Plains and Americus Georgia I learned all about the peanut process.  80% of our peanuts come from the southern states, including Georgia.

Although many people consider the peanut to be a nut, peanuts are a legume.  There are 4 types of peanuts: Runners are grown for peanut butter, Virginia are preferred for eating from the shell, Spanish have a red skin and are used in candy and peanut butter and Valencia are 3 nuts to a pod and sweeter.  They are grown underground in a shell that is attached to a green leafy plant above ground called Arachis hypogaea.  Peanuts can be harvested up to three times in its growing season. During harvest, the plants are pulled up from the soil, cut from their tap root, shaken from dirt and allowed to dry for 2-3 days.  They are then separated from their plant material and taken to be sampled, graded and dried further in drying wagons.  Once graded the shipment goes to the shelling plant where it is stored until shelling.  This process uses an electronic eye and laser technology to clean, size and sort peanuts.  This process is so precise with a tiny puff of air it can get rid of any nuts that may be spoiled or not to grade.  Peanuts need to be kept dry and cool to promote freshness and extend shelflife.  From the shelling plant they are shipped raw to Canadian processing plants to make various types and flavours of whole nuts, nut butters and peanut oil.

In 1890 Peanut butter was used as a health food for the undernourished. Today there is a not-for-profit company called MANA which produces a peanut butter supplement with added whole milk powder, vitamins and minerals that is packaged into vacuum pouches and sent to UNICEF for distribution to malnourished infants in Africa.

Peanuts can be used and consumed in so many ways.  From whole peanuts that are boiled raw in salted water and eaten from the shell as a favorite snack, to roasted, salted, flavoured, candied and crushed.  Peanuts can be ground into flour, have the oil extracted and the powder is used in a new product called PB2 where you just add water and spread for a lower fat product still high in protein.   You can sprinkle peanuts on oatmeal, chicken satay, Thai curry or granola.  You can use peanut butter in granola bars, muffins, chilli and sauces.

Peanuts are chock full of protein, fibre and essential vitamins and minerals.  They are cholesterol free and contain 52% oleic acid.  85% of the fat in peanuts is the good “unsaturated fats”.  These fats are important in heart health as they help to lower blood cholesterol levels.  The polyunsaturated fats may also have a protective effect against Type II diabetes and blood pressure.

Recent research found that young girls ages 8-11 who ate a serving (30g) of peanuts or 2 Tbsp peanut butter twice a week reduce their risk of benign breast disease (BBD) in young adulthood by up to 39%.  Girls diagnosed with BBD are at increased risk for breast cancer.

2 Tbsp of peanuts contain

174 kcal

7.9g protein

14.8g fat  (52% monounsaturated, 33% polyunsaturated and 15% saturated)

5.7g carbohydrates

2.2g fibre

0 mg sodium

204mg potassium

Source of iron, thiamin, B6, zinc, copper, selenium, phosphorus and pantothenic acid

Good source of Folate

Excellent source of magnesium, manganese, niacin and Vitamin E

Buying Peanuts:

Look for unsalted peanuts and peanut products when possible.  A food guide serving of salted peanuts contains 117mg sodium.

Storing peanuts: peanut in the shell should be stored in a cool dry place.  Out of the shell peanuts can be stored in an airtight container in a cupboard or in the freezer for up to 9 months.

Food Allergy:

Peanut allergy is a serious allergy affecting 1-5% of the Canadian population.  Other top allergens include milk, eggs, peanuts, tee nuts, fish, shellfish, wheat and soy.  There is no cure, the only prevention is avoidance.  There is an allergy test, recently developed at the University of Manchester, that can accurately identify 97% of those at risk of anaphylaxis from exposure to peanuts.

The allergic reaction is to proteins in peanuts.  Children with allergy in the family and those with asthma or eczema are at greater risk of developing an allergy.  Anaphylaxis is the life-threatening reaction that constricts airways, swell the tongue and throat and reduces blood pressure.

NOTE:

-Pure refined peanut oil removes the proteins that cause allergic reactions.  However, cold pressed peanut oil can still contain peanut protein and should be avoided

-Even trace amounts of peanuts are enough to elicit a reaction.

-Smelling peanut aroma cannot cause an allergic reaction, breathing in particles of peanut can.

-Incidence of allergies is increasing.  One hypothesis is the lack of early childhood exposure to potential allergens, infectious agents and parasites.

Aflatoxin:

Aflatoxins are substances produced by soil based molds during times of severe drought and heat stress.  Farmers, food manufacturers and government work together to minimize this substance in the food supply. From the field to the shelling and processing right through to random testing at retail, peanuts are checked to help minimize aflotoxin in the food supply. Aflotoxin is a known carcinogen and excess consumption can lead to abdominal pain, liver and kidney problems and