“The word ‘snacking’ can sometimes get a bad reputation,” says Melissa Rifkin, MS, RD, CDN. “But when you’re munching on a healthy food that’s chock-full of nutrition, snacking can actually ward off late night hunger, which could ultimately assist with overall health, wellness, and prevent overeating.” The key, according to Rifkin? Plant-based protein. And her favorite example is peanuts. “A 1-ounce serving of peanuts has 7 grams of plant protein that keeps you very well-satiated,” she says. “I also love how peanuts and peanut butter are shelf stable, and they can be wonderful accompaniments to so many dishes. Not to mention the fact that a bag of peanuts can fit perfectly in a purse, backpack, or pocket.” The old saying is true: When it comes to the peanut, big things do come in small packages. The peanut is a nutrient-rich powerhouse. In fact, based on a mountain of research, this mighty legume deserves superfood status. In addition to protein, a serving of peanuts contains 19 vitamins and minerals, many of which fight heart disease (such a vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper, and potassium), antioxidants, monounsaturated and polyunsaturated fats that help decrease “bad” LDL cholesterol and increase “good” HDL cholesterol, and heart-healthy fiber. “Improving or maintaining health is imperative these days, and finding an easy, transportable snack that is also affordable can have a huge impact with beneficial effects on one’s health,” Rifkin adds. Chronic disease prevention is the name of the game—here’s what science has shown about the peanut’s role in good health.
