The Love for Peanuts in India 

Peanuts hold a special place in Indian cuisine and culture, particularly in rural areas where they have been cultivated for generations. They are more than just a snack; they are an integral part of a healthy diet and are often consumed after meals to aid digestion and promote overall wellness. 

Nutritional benefits of peanuts 

Benefits for skin health 

Peanuts are rich in a variety of nutrients that promote skin health and overall well-being. They provide essential vitamins and minerals, including vitamin B6, vitamin E, niacin, zinc, protein, and iron. These nutrients work together to strengthen hair and nails, improve digestion, and protect the skin from sun damage, helping to prevent wrinkles and age spots. 

Abundant in vitamin E 

Peanuts are an excellent source of vitamin E, which plays a crucial role in maintaining healthy and supple skin. This vitamin possesses anti-inflammatory properties and can aid in the treatment of conditions like psoriasis and eczema. Vitamin E supports the development of blood vessels, ensuring effective oxygen transport throughout the body, and helps maintain the integrity of skin cells in the epidermis. Including peanuts in your diet is a wise choice, as they offer a wide array of additional nutrients. 

Rich in copper 

Peanuts also provide a significant amount of copper, an essential mineral necessary for the synthesis of proteins, including collagen, which is vital for skin structure. In conjunction with iron, copper helps the body produce red blood cells that transport hemoglobin—the protein responsible for oxygen delivery in the bloodstream. Additionally, copper contributes to the maintenance of healthy bones and blood vessels, which underscores why peanuts have historically been a popular dietary staple. 

A winter delight 

In India, peanut consumption peaks during the winter months. Roasted and salted peanuts have become a popular snack, cherished for their crunchy texture and nutty flavor. Known as “mungfali” in Hindi and “kadalai” in Tamil, these legumes are enjoyed in various forms, from simple roasted snacks to delicious sweets. 

Potential heart health booster 

Research in 2015 indicated that regular nut consumption might be linked to a lower risk of mortality from cardiovascular diseases. Peanuts are highlighted as an economical option for enhancing heart health. 

Support for weight management 

Peanut butter is rich in fiber, healthy fats, and protein, which can promote satiety and help individuals feel full longer. This may reduce the likelihood of reaching for less nutritious snacks. 

A study from 2014 found that individuals with type 2 diabetes who consumed around 46 grams (approximately 3 tablespoons) of peanuts or peanut butter daily showed significant improvements in their blood lipid levels compared to those who did not include nuts in their diet. 

Another study conducted in 2019 revealed that those who consumed more nuts had a lower risk of being overweight or obese, alongside improved blood lipid profiles, suggesting that nuts can effectively replace less healthy food options. 

Supporting mental health 

A comprehensive analysis of 56 studies focused on adolescent nutrition found that foods such as nuts, legumes, olive oil, and fish are associated with a decreased risk of depression and can help alleviate its symptoms. 

A brief history of peanuts 

Peanuts are cultivated in tropical and subtropical regions worldwide. Although their exact origins are unclear, they likely trace back to South America, from where they spread to the New World through Spanish explorers. Peanuts were later introduced to Europe, and subsequently, traders carried them to Asia and Africa. By the 1700s, peanuts returned to North America, often via ships transporting enslaved individuals. 

Initially, peanut farming in the U.S. was limited due to associations with poverty and low demand. This disinterest stemmed from the crop’s slow growth and challenging harvesting methods until post-Civil War when the demand for food surged. 

The early 20th century saw advancements in harvesting, shelling, and processing techniques, significantly boosting the peanut industry. Labor-saving machinery allowed for increased production of peanut oil, roasted peanuts, salted varieties, and peanut butter confections. 

Culinary versatility 

Peanut butter 

Peanut butter is made from dry-roasted peanuts and can contain up to 100% peanut content, varying by manufacturer. It typically does not include artificial additives, though some brands may incorporate salt, sugar, or oils for stabilization. Notably, over 50% of peanuts grown in the U.S. are consumed as peanut butter, praised for its rich flavor and vegetarian protein source. 

Peanut flour 

Produced from roasted and defatted peanuts, peanut flour serves as an alternative protein source for those with gluten sensitivities or following vegan diets. It is popular in the food industry for its appealing taste and aroma, often used in baked snacks and as a thickening agent in sauces and smoothies. 

Peanut oil 

Peanut oil, a by-product of the peanut industry, is used for frying, sautéing, and flavor enhancement. With a high smoke point, it is ideal for cooking without absorbing the flavors of other ingredients. 

Popular sweets and snacks 

One of India’s renowned treats is chikki, a crunchy candy made with jaggery and peanuts. This traditional confection varies by ingredient and is crafted by mixing roasted, skinned peanuts with hot jaggery syrup. Once cooled, the mixture is cut into squares. Also known as gud dani or kadalai mittai, chikki is especially popular during festivals like Sankranti in Gujarat and South India. 

Beyond chikki, many other peanut-based snacks and sweets exist, including Peanut Katli, Peanut Butter Smoothies, Peanut Butter Granola Bars, and Peanut Barfi. 

Peanut and Jaggery: A nutritious pair 

In India, the combination of peanuts and jaggery is cherished, especially during the winter months. This duo is not only delicious but also packed with micro-minerals, vitamins, healthy fats, proteins, and polyphenols, making it a wholesome treat. 

Why pair peanuts and jaggery? 

• Wholesome snack: This duo serves as a complete meal that is easy to prepare and enjoy. 

• Nutrient-rich: Together, they provide essential vitamins and antioxidants, supporting overall health. 

• Energy boost: Ideal for active children and athletes, this combination helps sustain energy levels. 

• Menstrual health: The minerals and vitamins present can alleviate menstrual cramps and support hormonal balance. 

Conclusion 

India’s love for peanuts is undeniable. As the world’s largest producer of this nutrient-dense legume, India enjoys peanuts in countless ways—from boiled and roasted to ground into flour or paste. They are also used to make double filtered groundnut oil, which is a popular cooking choice. Their rich flavor, combined with a wealth of health benefits, makes peanuts a beloved staple in Indian households. Whether enjoyed as a snack, incorporated into recipes, or paired with jaggery, peanuts are a delightful and nutritious addition to any diet, reflecting the country’s culinary diversity and commitment to health.