5 Reasons Why You Should Eat Peanuts When You’re Pregnant

You’ve probably heard that peanuts (and nuts in general) are something you should have more of in your diet. However, when you’re pregnant, the topic of eating nuts can be a bit confusing; nut allergies in children have been on the rise and can be life-threatening. But the thinking has reversed about both avoiding nuts during pregnancy and when to introduce allergenic foods including nuts, to babies. Here’s the scoop:

• Avoiding peanuts and other food allergens during pregnancy is no longer recommended. Twenty years ago, it was commonly suggested for families at high risk of atopic disease, to avoid highly allergenic foods during pregnancy and the first year of life. (Atopic disease includes allergies, eczema and asthma.)
• Eating peanuts while you’re pregnant could reduce the risk of allergies in your baby. It seems a bit counterintuitive, but it’s true. However–some of the research is conflicting. According to guidelines from the American Academy of Allergy, Asthma and Immunology, there is not currently enough evidence to recommend that pregnant women deliberately increase their nut consumption. The American Academy of Pediatrics states: Current evidence does not support a role for maternal dietary restrictions during pregnancy or lactation. (Clear as mud, right?)
• One of the issues regarding research into this topic is there are no randomized control trials or RCTs, which are the gold standard for research. Why no RCT’s? Well not many pregnant women want to sign up for that type of study, so most studies are observational, which often rely on dietary recall information. (How often did you eat peanuts when you were pregnant? Hmmm–that could be a tough one to answer!)

Here are 5 Reasons You Might Want to Eat Peanuts While Pregnant

• Peanuts are super nutrient-rich.
  • A small handful of peanuts provides an excellent source (20% of the Daily Value) of several nutrients:
    • Vitamin E –a nutrient many of us don’t get enough of and a “nutrient of concern” according the the latest dietary guidelines.
    • Copper–a micronutrient that plays a role in production of proteins like collagen and hemoglobin–particularly important during pregnancy.
    • Manganese: a micronutrient that we don’t hear much about…but it’s an important ingredient for many chemical reactions in the body.
    • Niacin–this B vitamin helps your body convert food to energy in the body.
  • A handful of peanuts also contains lesser amount of these nutrients critical for a healthy pregnancy:
    • Folate: you’ve heard of this one–in adequate amounts it prevents neural tube defects that can occur in early pregnancy.
    • Iron: It’s a part of hemoglobin in blood, which increases significantly while you’re pregnant. Iron-deficiency anemia is common in women, and can cause issues with cognitive development when you’re pregnant.
    • Magnesium: This super-star mineral plays many roles in the body from muscle and nerve function to a healthy immune system. Several studies have shown that magnesium intake is linked with reduced inflammation and a decreased risk of metabolic syndrome and type 2 diabetes. Magnesium is another “nutrient of concern” that people often don’t get enough of.
    • Protein: One tablespoon of protein contains 4 grams of protein–about the same amount as 1/2 cup of milk or 1/2 ounce of cheese. It’s a great way to add some protein for a balanced snack. Balanced snacks help your body
  • Peanuts have other nutrients you may or may not have heard of. Of course, you shouldn’t drink red wine when you’re pregnant, but you can find that famous antioxidant found in red wine, resveratrol, in peanuts! Resveratrol is implicated in reducing risk of cancer, cardiovascular and Alzheimer’s disease, and delaying aging (which is why I eat peanut butter almost daily!)
• Peanuts are considered a sustainable plant. If you try to make food choices based on their environmental impact, peanuts are a great choice. According to the US Sustainability Alliance peanuts were originally introduced as a nitrogen-fixing rotation crop for cotton. Peanuts replenish soil with the essential nitrogen depleted by other crops. This means that less fertilizer is needed to grow peanuts, as well as the subsequent rotation crop, resulting in less greenhouse gas emissions. Peanuts have deep roots, allowing them more access to a water source. They’re also often grown in the Southeast US where there is plenty of rainfall. For these two reasons, there is less need for irrigation for growing peanuts.
• Peanuts and peanut butter are portable! A jar of peanut butter and dried fruit in your desk drawer is the perfect non-perishable between-meal snack. Peanuts come in convenient one serving packages–easy to keep in your purse or car for when hunger strikes.
• Peanuts and peanut butter fit into many eating plans!
  • If you’re watching your carbs, peanut butter contains only 3.5 grams of carbs in 1 tablespoon; 1 oz of peanuts have 6 grams of carbs with 2 grams of fiber. Peanuts have a low glycemic index due to their nice balance of protein, fat and low amount of carbs. This is great news for women with gestational diabetes or at risk for it.
  • If you’re cutting back on animal products, peanuts and peanut butter are great ways to go “plant-forward”, by including in salads, sauces and main dishes. Find a large variety of recipes from the Peanut Institute here.

5 Reasons Why You Should Eat Peanuts When You're Pregnant: Get the facts here: #peanuts #pregnancynutrition #peanutsuperfood #sustainable #plantprotein #nutritiontips #pregnancy Share on X

The Bottom Line

Consider eating peanuts and other food allergens during pregnancy as part of a balanced, healthy diet. Ask your primary care physician or obstetrician his/her thoughts on eating peanuts and tree nuts, especially if you have food allergies or atopic disease yourself.

Sources:

Fleischer DM et al. A Consensus Approach to the Primary Prevention of Food Allergy Through Nutrition: Guidance from the American Academy of Allergy, Asthma, and Immunology; American College of Allergy, Asthma, and Immunology; and the Canadian Society for Allergy and Clinical Immunology. J Allergy Clin Immunol Pract January 2021.

Greer, FR, Sicherer SH, Burks AW. et al. The Effects of Early Nutritional Interventions on the Development of Atopic Disease in Infants and Children: The Role of Maternal Dietary Restriction, Breastfeeding, Hydrolyzed Formulas, and Timing of Introduction of Allergenic Complementary Foods. Pediatrics (2019) 143 (4): e20190281.

Griel AE, Eissenstat B, Juturu V, Hsieh G, Kris-Etherton PM. Improved diet quality with peanut consumption. J Am Coll Nutr. 2004 Dec;23(6):660-8. PubMed PMID: 15637214

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.