Hi Parimala, thanks for coming in today. I noticed your LDL cholesterol jumped significantly since your last visit, from 130 to 204. That’s a big increase for someone with such a healthy lifestyle as you. Let’s talk about what might be causing this.
You mentioned your trainer recently advised you to eat peanuts with every meal, and you’re now eating 100 grams of roasted peanuts daily. While peanuts can be part of a healthy diet, it’s important to consume them in moderation. Overeating any type of nut, even almonds which are often touted as a superfood, can lead to excess calorie intake and potentially raise cholesterol levels.
Many people think that because peanuts are plant-based and contain “good fats”, they can eat unlimited amounts. But peanuts are quite high in calories – 100 grams of peanuts contains nearly 600 calories! Eating that many extra calories daily can cause weight gain over time, which is a risk factor for high cholesterol.
Peanuts are also high in omega-6 fatty acids. While these are essential fats that our bodies need, consuming too much omega-6 in proportion to omega-3 (found in foods like fish and flaxseed) may promote inflammation and potentially raise cholesterol. Aim for a balance of different healthy fats.
So what’s the right amount of peanuts to eat? The American Heart Association recommends a serving size of 1.5 ounces of nuts per day or about 40 grams. That’s about a small handful. And peanuts count towards that total.
Roasted peanuts can be part of that handful, but it’s best to choose dry-roasted over oil-roasted for everyday snacking. Boiled peanuts are also a tasty and healthy option. Peanuts coated in sugar, salt, or chocolate are more of an occasional treat.
Some signs you may be going overboard with peanuts: always grabbing a handful every time you walk through the kitchen, eating them mindlessly while watching TV, or regularly choosing peanut butter when other protein options are available. It’s easy to overdo it, especially with something that tastes as good as peanuts!
Many of my patients make this common mistake. I’ve had patients tell me how they started snacking on massive amounts of cashews or pistachios, not realizing the calories add up. Nuts are healthy, but not a magic ticket to lower cholesterol when eaten in excess.
So in your case Parimala, I’d recommend cutting back to just a small handful of peanuts per day, choosing boiled or dry-roasted most of the time. Focus on your overall healthy diet with plenty of fruits, veggies, whole grains, and lean proteins. Keep up that amazing exercise routine too! With a couple of small tweaks, I bet we’ll see your cholesterol numbers normalize.
To sum it up: Peanuts are nutritious, but they are not a “free food” you can eat unlimited amounts of, even if trying to be healthy. Listen to your hunger cues, practice moderation, and aim for a balanced diet to keep cholesterol in check. And don’t let anyone drive you nutty with crazy diet advice – even personal trainers can be wrong sometimes! Let’s work together to get you back on track.
Regards,
Dr. Brahmanand Nayak
