Peanuts: How much should you eat in a day, and side-effects of consuming too much of it | The Times of India (2024)

A chilly winter evening and a bowl full of peanuts; is there anything better to enjoy your leisure time? One can snack on peanuts while binge-watching their favourite series for hours. While doing so sometimes one can go overboard and munch a lot of peanuts at one time which may lead to some discomfort. Although peanuts are one of the healthiest nuts, excessive intake at one time may have some side effects. Here is how many peanuts you can have in a day and who should be excessively careful with them.

Peanuts are rich in protein, fat, fiber and other nutrients. It is a source of healthy fat that may help you lower the level of bad cholesterol in the body. It contains trace minerals like magnesium, folate, copper and arginine. Due to the presence of an abundance of nutrients, it is beneficial to eat peanuts regularly in the diet. This can be added to the diet in many forms like chikki, peanut butter or you can just have nuts as it is. If you are having the nuts a handful of peanuts in a day is enough. If you are spreading peanut butter on your slice of bread, 2 tablespoons a day is the healthy recommended limitation. The best time to have peanuts is in the evening as a snack. Here is why you should be careful while consuming peanuts.

Peanuts are an excellent source of phosphorus, which is stored in the form of phytic acid or phytate. Taking too much phytate at one time may inhibit the absorption of other minerals like iron, zinc, calcium and manganese. Over time it may even lead to nutrient deficiency and open the door for other health issues.

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Peanuts are cheap and healthy, but it is also high in calories. Having excessive peanuts when dieting can wreck your weight loss plan and lead to weight gain. If you are dieting a handful of peanuts in a day is more than enough. It will provide you with 170 calories and will keep you fuller for a longer time.

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Too much peanuts intake at one time may even lead to stomach discomfort. Constipation, diarrhoea and bloating are common issues associated with excessive peanuts intake. So, it is recommended to take peanuts in moderate quantities if you are already suffering from stomach related issues.

Peanut allergy is quite common, especially among kids. Even a small amount of peanuts may trigger a reaction in some people and may lead to a range of symptoms: runny nose, tingling in the throat and mouth, skin issues, breathlessness and digestive issues. It is important to look for these signs and take immediate action, else it can turn fatal.