Don't be horrible to peanuts, they're good for us

I got a lot of almonds and walnuts as Diwali gifts, some enterprising people even gave me roasted macadamia nuts. I thank each one of them as I sincerely believe that nuts make for a very healthy anytime gift, be it Diwali, Christmas, weddings or even on a birthday (yes, I am not averse to that; in fact, they are far better than another bottle of a floral perfume I can't stand, or worse, a cookie cutter photo frame).

And this got me thinking that there are gradients in nuts - almost like the caste system - there are elite nuts and then there are nuts considered poor cousins, regardless of how good they might be.

And peanuts, unfortunately, have been relegated to the second category. Seen anyone gift peanuts, ever?

Now this pains me big time, as these humble nuts I believe belong right at the top in terms of what they deliver.

There's no denying their delicious crunchy taste and texture, and they totally ace the nutrients front too. In fact, they deliver more than most other foods (even nuts) I know of.

Protein powerhouse

There is no doubt that peanuts are a cheap source of good quality protein. 30 grams give you about 160 calories and 7 grams of protein, comparable to almonds, which deliver the same amount of calories and 6 grams of protein.

And peanuts actually offer the best bang for the buck. Compare the costs with any and every other nut and you will agree with me. Plus they are unusually rich in an amino acid called arginine (more than any other nut), which is linked to better immunity and heart health. Arginine is a precursor for the synthesis of nitric oxide, which widens and relaxes blood vessels and prevents clotting (that is an eating cause of heart attack).

Bonafide heart food

But how can a food so high in fat be good for your heart? Part of the answer has to do with the kind of fat peanuts contain; it is mostly unsaturated fatty acids - Mono Unsaturated Fatty Acids (MUFA is what we eat the almonds for too), which helps lower bad cholesterol levels. Peanuts are a complete heart health package as 

they also deliver the antioxidant vitamin E, folic acid (reduces homocysteine levels) and plant fibre (cuts cholesterol levels).

By the way, peanuts are rich in resveratrol too, the same compound that the marketers have built their entire "wine for your heart" campaign around. An ounce of red wine contains about 160 micrograms of resveratrol; two ounces of peanuts contain about the same amount. Besides keeping our heart in the pink, resveratrol in peanuts helps reduce the risk of cancer and delays ageing too, specially because it also delivers folic acid, phytosterols and phytic acid. And the pairing of niacin (peanuts are loaded in it) with resveratrol makes peanuts a great Alzheimer's disease prevention food.

Antioxidants galore

Peanuts also deliver oleic acid, the '"haloed" healthful fat olive oil is famous for, which cuts cholesterol in the body, helps fight inflammation and free radicals, and is great for our skin too.

And what is even better news is that research clearly shows that these tasty legumes are as rich in antioxidants as many fruits.

On the upside, roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.

So which nuts are best?

The definitive answer to this question is currently unknown. But what we do know is that research has found that peanuts (which are actually not nuts but belong to the legumes family)are just as effective in reducing the risk of coronary heart disease as tree nuts. And I have already given you enough reasons above to prove my point.

So my suggestion is: don't ignore them, eat them and gift them too. Put them in soups, in whole grain cookies, make a nut sauce or peanut butter, sprinkle onto salads, and yes next time you make poha, upma or curd rice, add them even more liberally.

And, of course, you can simply enjoy a handful of dry roasted peanuts as an afternoon or evening snack. Move them higher in the caste system gradient, and give them the respect they deserve I say!