Amid recent online rumors blaming peanuts for health issues, nutritionist Chao Han-Ying has clarified that such claims are not entirely accurate. From both nutritional and epidemiological perspectives, peanuts are not inherently harmful, and any negative effects are usually due to improper consumption.
Moderate Nut Intake May Help Prevent Type 2 Diabetes
Chao highlighted research published in JAMA Internal Medicine in 2019, which found that moderate consumption of peanuts and other nuts may help prevent type 2 diabetes and cardiovascular disease.
Peanuts’ Nutrients Aid Blood Sugar Control
Peanuts are considered “blood sugar-friendly” for several reasons. About 80% of their fat comes from monounsaturated fatty acids, which can help improve insulin resistance. Additionally, peanuts are rich in magnesium and dietary fiber, both of which assist in stabilizing blood sugar levels.
The Real Danger: Eating Peanuts the Wrong Way
Chao warned that the main culprit behind blood sugar spikes is not peanuts themselves, but how they are consumed. Many commercially available products—such as honey-coated peanuts, fried peanuts, or peanut candies—contain high amounts of refined sugar and trans fats. Some can have over 30 grams of sugar per 100 grams, which can destabilize blood sugar levels.
How to Eat Peanuts Safely
Rather than avoiding peanuts entirely, Chao recommends learning the correct way to include them in your diet:
- Choose plain, skin-on, unsalted, and non-fried peanuts.
- Limit daily intake to 15–20 peanuts, roughly one tablespoon.
- Best consumed at breakfast, mid-afternoon, or before bedtime to reduce blood sugar fluctuations and prevent overeating from hunger.
- For emotional eating, boiled peanuts can be a gentle and satisfying option, providing healthy fats and fiber while supporting stable moods.
Peanuts Can Be a Nutritional Ally
Chao also notes that when designing low-carb diets for weight loss clients, she incorporates peanuts and other nuts as natural fat sources to aid metabolic adjustment. She emphasizes that peanuts should neither be demonized nor glorified—learning how to choose and eat them correctly is key to making them a healthy addition to one’s diet.
