The Nutritional Tale of Two Halves
Peanut Chews are a classic candy. However, their health implications depend on separating the nutritional value of peanuts from the candy's processed ingredients. While peanuts are nutritious, the caramel-like filling and chocolatey coating significantly alter the final product's nutritional standing, placing it in the high-sugar, high-fat confection category.
Deconstructing a Peanut Chew
Examining the ingredients provides a clear picture. A standard 2-ounce (56g) bar of Goldenberg's Original Dark Peanut Chews lists key ingredients such as peanuts, a 'dark chocolatey coating' (containing sugar, hydrogenated palm kernel oil, and cocoa), corn syrup, sugar, molasses, glycerine, and dextrose.
A typical serving offers a notable calorie count and a less-than-ideal macronutrient profile:
- Calories: Approximately 270
- Total Fat: 13g, with 6g of saturated fat (30% of daily value)
- Added Sugars: 23g (46% of daily value)
- Protein: 4g
This profile indicates the candy is an occasional treat, not a healthy food source.
The Healthy Perks of Peanuts (In Moderation)
Peanuts themselves are a nutritious food, offering numerous health benefits:
- Rich in Nutrients: They contain protein, healthy mono- and polyunsaturated fats, fiber, and essential vitamins like Niacin and Vitamin E.
- Weight Management: The protein and fiber help promote fullness.
- Heart Health: Healthy fats and magnesium are linked to lower LDL cholesterol and reduced heart disease risk.
However, these benefits are diluted by the candy's high sugar and processed fat content.
The Candy's Unhealthy Additions
The primary health concerns with Peanut Chews arise from processing and added ingredients. The Environmental Working Group (EWG) categorizes it as an “unhealthy ultra-processed food” due to high sugar, saturated fat, and processing.
The Downsides Include:
- High Added Sugar: Corn syrup, sugar, molasses, and dextrose contribute significantly to the sugar load, potentially impacting dental health and blood sugar.
- Hydrogenated Oils: Hydrogenated palm kernel oil in the coating adds saturated fat and increases processing, unlike the natural fats in peanuts.
- Limited Nutrients: The small amount of protein and fiber from peanuts doesn't outweigh the negative effects of added sugars and fats.
Peanut Chews vs. Healthy Alternatives
Comparing Peanut Chews to natural peanuts highlights the nutritional differences. The table below shows the trade-offs.
Nutritional Comparison: Peanut Chews vs. Dry Roasted Peanuts
| Feature | Goldenberg's Peanut Chews (2oz bar) | Dry Roasted Peanuts (approx. 2oz / 56g) |
|---|---|---|
| Calories | 270 | 320-330 |
| Added Sugars | 23g | 0g |
| Saturated Fat | 6g (30% DV) | ~5g |
| Protein | 4g | ~14g |
| Dietary Fiber | 2g | ~5g |
| Processing Level | Ultra-processed | Minimally processed |
Healthier Ways to Satisfy Your Craving
For healthier options, consider these alternatives:
- Mix your own: Combine plain, dry-roasted peanuts with a few high-quality dark chocolate chips.
- Peanut Butter Dip: Use natural peanut butter with fruit or vegetables.
- Homemade Granola: Incorporate peanuts into homemade granola bars with natural sweeteners.
Conclusion
While peanuts offer nutrients, these benefits are largely diminished by the corn syrup, sugar, and hydrogenated oils in Peanut Chews. This candy is a high-calorie, ultra-processed treat with limited nutritional value and should be consumed only occasionally. For those seeking genuine health benefits from peanuts, choosing unprocessed or minimally processed versions is recommended.
For further insights into the health benefits of peanuts themselves, consult the research compiled by reputable organizations like The Peanut Institute.
