There’s a recent pop up in the plant based protein industry that’s adding a whole lot of flavor, and even more…a nutritional powerhouse to the plant protein world! The mighty peanut.
This all-American favorite has recently undergone a trans-formative development into one of the hottest new plant based protein powders. Peanut protein is is created when roasted peanuts are pressed and the remaining peanut protein powder is born. This simple process extracts the oils and leaves a flavorful nutrient and protein rich powder.
So what’s the big deal about peanut protein powder? Are peanuts good for your health? Check out our list of the mighty peanuts health benefits below.
8 Benefits of Consuming Peanuts
1. Heart Healthy – Apart from being rich in monounsaturated fats, peanuts are good sources of Vitamin E, niacin, folate, manganese, and protein. They also contain the infamous resveratrol, a powerful antioxidant found in red grapes and red wine.
2. Rival Source of Antioxidants – Believe it or not peanuts are as rich in antioxidants as many fruits! Peanuts rival the amount of antioxidants found in strawberries and blackberries. They are even far richer in antioxidants than apples, carrots or beets! So what about roasted peanuts? Research conducted by University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts’ p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%! Pretty awesome if you ask me!
3. May increase your life span – Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts, incl peanuts, among plant foods with the highest total antioxidant content, suggests nut’s high antioxidant content may be key to their cardio-protective benefits.
A Iowa Women’s Health Study showed strong and consistent reductions in coronary heart disease with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.
Four large prospective epidemiological studies—the Adventist Health Study, Iowa Women’s Study, Nurses’ Health Study and the Physician’s Health Study showed complimentary evidence that subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease!
4. May reduce your risk of stroke – The uncommon flavonoid, resveratrol, is found in peanuts (50 mcg/1 oz). This nutrient has shown amazing anti-stroke benefits by increasing blood flow to the brain by as much as 30% as reported by the Journal of Agricultural and Food Chemistry!
5. Helps Prevent Colon Cancer – Colorectal cancer is the second most fatal malignancy in developed countries and the third most frequent cancer worldwide. A 10 year study on about 12k men and 12k women showed that eating peanuts just 2 or more times/week was associated with a 58% lowered risk of colon cancer in women and 27% lowered risk of colon cancer in men. (Yeh CC, You SL, et al., World J Gastroenterol) Many studies have shown that nutrients found in peanuts, including folic acid, phytosterols, phytic acid, and resveratrol, may have anti-cancer effects.(Awad AB, Chan KC, et al., Nutr Cancer)
Many studies have shown that nutrients found in peanuts, including folic acid, phytosterols, phytic acid, and resveratrol, may have anti-cancer effects.(Awad AB, Chan KC, et al., Nutr Cancer)
6. Peanuts help to prevent gallstones – Twenty years of dietary data collected on over 80,000 women from the Nurses’ Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones!
7. Protects against cognitive decline – Research published in the Journal of Neurology, Neurosurgery and Psychiatry indicates regular consumption of niacin-rich foods like peanuts provides protection against Alzheimer’s disease and age-related cognitive decline.
Researchers from the Chicago Health and Aging Project interviewed over 3,000 Chicago residents aged 65 or older about their diet, then tested their cognitive abilities over the following six years.Those getting the most niacin from foods (22 mg per day) were 70% less likely to have developed Alzheimer’s disease than those consuming the least (about 13 mg daily), and their rate of age-related cognitive decline was significantly less. One easy way to boost your niacin intake is to snack on a handful of peanuts—just a quarter cup provides about a quarter of the daily recommended intake for niacin (16 mg per day for men and 14 for women).
8. Lowers risk of weight gain – Many people avoid peanuts for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.
Study authors concluded, “Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain.”
Nutritional Highlights of Peanuts
While peanuts have many nutritional benefits, here are some of its top highlights:
1. Very good source of copper – peanuts contain about 47% of your DV of copper per 1/4 C of nuts.
2. Good source of Manganese – peanuts contain 36% DV per 1/4 C
3. Good source of Vitamin B3 – there’s 28% DV of Vitamin B3 in 1/4 C of peanuts.
4. Good source of Molybdenum – 24% DV per 1/4 C
5. Good source of Folate – 22% DV per 1/4 C
6. Good source of Biotin – 21% DV per 1/4 C
7. Good source of vitamin E – 20% DV per 1/4 C
8. Good source of Phosphorus – 20% DV per 1/4 C
9. Good source of Vitamin B1 – 19% DV per 1/4 C
10. Good source of protein – 9.42g of protein per 1/4 C
Peanut Protein Powder Benefits
Did you know that ounce for ounce peanuts provide more BCAA’s than chicken, turkey breast, tilapia, 95% lean beef, tuna, salmon, flank steak, or eggs? That says a whole lot about why it’s such a killer protein supplement.
So what’s the big deal about BCAA’s?
BCAA’s (Branch Chain Amino Acids) reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy. BCAA’s are well known for triggering protein synthesis. When the body is under stress, BCAAs act directly on muscle cells and promote protein synthesis (muscle growth)–the goal of all bodybuilders.
BCAA’s also help prevent protein catabolism (muscle breakdown) by acting as a readily available fuel source for hard-working muscles during intense exercise. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism. The body uses BCAAs to help muscles recover. BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery.
A Solid Protein Powder
It’s no wonder that peanuts have been widely used to treat malnutrition in 3rd world countries with it’s wonderful nutritional profile. Be sure to buy or use certified organic, aflatoxin tested, and USA grown peanuts or peanut protein powders such as powerootz. Conventional peanuts are grown with a host of nasty pesticides and foreign sources pose a higher risk of aflatoxin contamination due to more lenient processing standards.
All-in-all this protein source is a win win and best combined with other plant based protein powders such as raw pea protein for maximum protein absorption.