Peanuts can cause serious allergic reactions in some people, while overeating them may contribute to excess calories, bloating, gas, constipation, or weight gain. Improper storage can also allow mold to produce aflatoxins, which are harmful with long-term exposure.
When eaten in moderation, peanuts may support heart health, provide lasting fullness, and help keep blood sugar steadier because of their combination of protein, fiber, and fats. They also provide nutrients such as niacin, vitamin E, biotin, and zinc.
The article recommends about one small handful, roughly 28–30 grams, per day and suggests choosing fresh, unsalted, raw, or dry-roasted peanuts. Proper storage and moderate portions are the main ways to enjoy their benefits while limiting potential risks.
