This is the third part of a continuing series on the health benefits of nuts - however, for this particular column we're going to fudge it a little bit, because peanuts are really legumes and more like beans than nuts.
Why: Peanuts are impressive nutrient powerhouses - in fact, they have more than 30 essential nutrients and phytonutrients. They're unusual because the peanut produces flowers above the ground, but its fruits are below the ground. The peanuts we see, whether shelled or unshelled, are usually dry-roasted. Raw peanuts would taste a bit like a bitter, soft bean, and the roasting process also helps kill the naturally occurring bacteria associated with being grown in the dirt.
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Dry roasting is a process by which the peanuts are placed in a large oven and subjected to forced hot air for about 15 minutes at medium heat. They may be plain-roasted or seasoned and roasted in the shell. "To season peanuts in the shell, they are washed prior to roasting. After that, the seasonings, which are dissolved in water, are forced through the shells by a pressure process. Then, when the peanuts are dried during roasting, the seasonings remain inside the shells," says Lisa Agostoni, a spokesperson for the National Peanut Board.
Peanuts can also be oil-roasted in continuous cookers that take a steady stream of peanuts through hot oil for about five minutes.
There are several types of peanuts - Runner, Spanish, Valencia and Virginia. Almost 80 percent of the peanuts produced in the United States are Runner - most often used to make peanut butter. Spanish peanuts, recognized by their reddish-brown seed cover and extra-nutty flavor, are smaller and used in cooking, peanut candies and to make peanut oil (because of their high oil content). Valencia peanuts are very sweet and typically roasted in the shell. They're unique because they can have three or more kernels, each enclosed in a bright-red skin, inside every shell. The peanuts sold in stadiums and at the circus are the Virginia variety.
Nutrients: (Daily values are based on 1 ounce) Peanuts are a good source of vitamin E (11 percent of daily values), which is known to have antioxidant properties and to boost immune function, and folate (10 percent daily values), widely known for its role in reducing the risk of certain serious birth defects, such as spina bifida. They also contain 2 grams of fiber, which is good for digestive health and increased feelings of satiety; niacin (19 percent of daily values), which helps reduce high cholesterol; magnesium (12.5 percent of daily values), which relaxes muscles and increases metabolism; phosphorus (10 percent of daily values), for healthy bones and teeth; copper (0.19 milligrams or 9.5 percent of daily values), to help convert carbs into energy; and good amounts of potassium, zinc, iron and heart-healthy mono- and polyunsaturated fats. Just 1 ounce of peanuts also has about 7 grams of protein, more than any other nut. Protein helps keep you feeling full longer. Peanuts also contain high amounts of arginine (an amino acid that can improve blood flow) and flavonoids (a type of antioxidant that reduces inflammation and protects against cell damage). Plus, they're low in sodium and, like any plant-based food, naturally cholesterol- and trans fat-free.
Health Perks: Peanuts contain resveratrol, which is linked to a reduced risk of cardiovascular disease and cancer. Peanuts are also very low on the glycemic index, which means that they do not cause a rapid rise in blood sugar, and there has been research demonstrating that they may help prevent diabetes.
Purchasing: "Look for things such as moisture or shell texture. Unlike a melon, you can't squeeze a peanut to tell if it's ripe, but you can inspect the shell to make sure it's not broken or soggy," says Agostoni. A few other interesting facts: 1 1/2 pounds unshelled peanuts equals 1 pound shelled = 3 1/4 cups, and 2 cups ground peanuts equals 1 cup peanut butter.
Storage: Peanuts have a short shelf life, mostly because of the high percentage of oil they contain, and high temperatures may cause the fat in the nuts to become rancid. Stored sealed, in a dry place below 70 degrees Fahrenheit, they will probably last a week. They last longer when refrigerated, and you can also freeze them indefinitely in a sealed container.
Recipe: Chili Peanut Popcorn
1 3/4 ounces salted peanuts
1/4-1/2 teaspoon red chili powder
1/2 teaspoon corn oil
2 tablespoons popping corn
Lemon juice, to taste
Heat a heavy-based pan that has a lid, add the peanuts and toss them over medium heat until lightly toasted. Remove from heat and place in a bowl. While the peanuts are still warm, sprinkle them with the red chili powder and stir well.
Pour the oil into the pan and, when heated, add the popping corn and cover. Cook over medium heat until the corn stops popping. (You'll hear it hitting the lid as it pops.) Remove from heat and pour the popped corn into the bowl with the peanuts. Stir well, adding more chili powder if desired and lemon juice to taste just before serving.
Recipe Source: National Peanut Board
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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network. Copyright 2008 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
The original 1972 book that made Dr. Atkins famous!
Sometimes I don’t even think we realize just how brilliant the late great Dr. Robert C. Atkins really was for espousing what he did during his amazing career. Sure, low-carb diets had been out there in the public eye for over a century (most notably from William Banting in 1864 with his Letter On Corpulence) before he came along. But it was the charisma and enthusiasm for the low-carb lifestyle that Dr. Atkins brought to the public arena that captured the attention of millions of people worldwide who were interested in learning more about how low-carb could help them shed the pounds and restore their good health.
If you care about diabetes health, then sign this petition!
We all know how incompetent many of the government and leading health organizations are in the United States as it relates to providing information to the public about taking care of themselves to protect against disease and death. We’ve seen it with the failed low-fat, low-calorie diets they’ve been pushing on the American people for decades with no positive impact whatsoever and yet they continue to promote it as the only way to control obesity and health. If the definition of insanity is doing the same thing over and over again expecting a different result, then I do believe we can officially describe those in charge of health policy in America as INSANE!
(Source: American Medical Association. JAMA) Adults with memory problems who participated in a home-based physical activity program experienced a modest improvement in cognitive function, compared to those who did not participate in the program, according to a study in the September 3 issue of JAMA.
As the world population ages, the number of older adults living with Alzheimer disease (AD) is estimated to increase from the current 26.6 million to 106.2 million by 2050. "If illness onset could be delayed by 12 months, 9.2 million fewer cases of AD would occur worldwide. For this reason, attempts have been made to identify individuals who are at increased risk of AD and to test interventions that might delay the progression of prodromal symptoms [early non-specific symptom, or set of symptoms] to full-blown dementia," the authors write.
Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports.
Cressey received his Master’s Degree in Kinesiology with a concentration in Exercise Science through the University of Connecticut Department of Kinesiology, the #1 ranked kinesiology graduate program in the nation. At UCONN, Eric was involved in varsity strength and conditioning and research in the human performance laboratory. Previously, Eric graduated from the University of New England with a double major in Exercise Science and Sports and Fitness Management. He has also written the book Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called The Lean Look (Broadway, 2008)
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The Why: This amazing website has over 10,000 links to just about anything related to food: recipes, nutrition information, daily menus, nutrient look-up, food forums – you name it.
This is the third part of a continuing series on the health benefits of nuts - however, for this particular column we're going to fudge it a little bit, because peanuts are really legumes and more like beans than nuts. 
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Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. 
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called 
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Calorie Bargain: The Recipe Link (
