Can Pregnant Women Eat Peanuts?
Most people know that nutrition during pregnancy plays a crucial role in the health and development of both mom and baby. But if you’re expecting, you might be wondering about food allergy development and whether it’s safe to eat peanuts during pregnancy.
The short answer is yes! Pregnant women can absolutely eat peanuts in moderation as part of a balanced diet. Peanuts are a good source of protein, healthy fats, fiber, vitamins, and minerals, including folate (the naturally occurring form of folic acid), which is essential for fetal development. Including peanuts and nuts during pregnancy in the diet can provide several health benefits for both you and your baby.
In this article, we’ll discuss some of the common concerns about eating peanuts, especially with regard to food allergies, and I’ll provide insight into the potential benefits and purported risks.
Benefits of Eating Peanuts During Pregnancy
Peanuts are a popular, nutrient-dense food that can provide several health benefits during pregnancy. They are rich in plant-based protein, healthy fats, fiber, vitamins, and minerals. Incorporating peanuts into your diet can help support your nutritional needs and promote a healthy pregnancy.
Peanuts can be a convenient, healthy snack option during each trimester, providing energy and essential nutrients to support both mother and baby. However, be sure that the peanuts you consume are fresh and properly stored to reduce the risk of foodborne illness. Avoid peanuts that appear to be moldy or have an off odor.
Be mindful of the serving size for peanuts, which is about 1 ounce or ¼ cup (about 28 peanuts) for an adult, and try to avoid consuming peanuts in large quantities as they are high in calories.
It is, of course, also important to avoid eating peanuts and peanut foods if you have a peanut allergy, unless you are following an oral immunotherapy (OIT) protocol under the care of an allergist.
Can Eating Peanuts During Pregnancy Prevent Allergy?
With the incidence of food allergies on the rise, there has been ongoing debate about whether consuming peanuts and other allergy-inducing foods, like eggs, during pregnancy can prevent food allergies in children. The literature is still conflicting!
While research shows that early introduction of peanuts to infants helps reduce the risk of developing peanut allergy, more research is needed about whether maternal consumption of peanuts reducies the risk of peanut allergy in babies.
This means that unless you have an allergy to peanut, it is safe to eat peanuts during pregnancy in the first trimester, and you can feel good about eating peanuts during pregnancy in the third trimester and second trimester, as well.
To sum this up, pregnant women should feel free to eat peanuts as part of a well-balanced diet; however, eating peanuts during pregnancy is not associated with an increased or decreased risk of peanut allergy in babies.
In fact, there is currently no conclusive evidence that including or excluding certain foods during pregnancy prevents or contributes to the development of food allergies.
So if you don’t enjoy eating peanuts, do not feel obligated to eat them, hoping that it will help prevent an allergy from developing in your child.
If you have a family history of allergies or are concerned about potential allergy risk, consult with your healthcare provider, registered dietitian, or allergist.
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Snack Ideas for Peanuts During Pregnancy: First, Second, and Third Trimesters
Incorporating peanuts into your pregnancy diet can be both delicious and nutritious. Here are some of my favorite recipes and snack ideas to help you enjoy peanuts during pregnancy:
1. Smoothie: Blend together 1 ripe banana, 1 tablespoon of peanut butter, 1/2 cup of Greek yogurt, a handful of spinach, and a splash of milk or almond milk. This smoothie is packed with protein, potassium, and healthy fats, making it an ideal snack or breakfast option. You can also replace the almond butter with unsalted peanut butter in this delicious Chocolate Cherry Smoothie.
2. Peanut Trail Mix: Combine peanuts with other nuts, such as almonds, walnuts, and cashews, along with dried fruits like raisins, apricots, and cranberries. Add some dark chocolate chips for a sweet treat. Portion out the trail mix into small bags or containers for an easy grab-and-go snack.
3. Peanut Butter Apple Slices: Spread peanut butter on apple slices and top with a sprinkle of cinnamon for a satisfying and nutritious snack. The combination of crunchy apples and creamy peanut butter provides a good balance of fiber, protein, and healthy fats.
4. Asian Noodle Bowls: Top one of these tasty bowls (Tofu Zoodle Bowl or Plant-Based Nourish Bowls) with crushed peanuts to add a crunchy bite to a healthy, protein-packed, high-fiber meal.
5. Peanut Butter Apple Oat Bars: Make these delicious Apple Oat Bars and add a layer of peanut butter on top for a quick snack or post-workout pick-me-up.
6. Peanut Butter Sandwich: Keep it classic with a peanut butter and “jelly” sandwich made with whole grain bread, peanut butter, and smashed raspberries. To add extra omega-3s and fiber, make an easy raspberry chia seed jam by heating 1-2 cups of fresh or frozen raspberries over medium heat, mashing the fruit then mixing in 2 tbsp of chia seeds; it will thicken as it cools.
Salted Peanuts During Pregnancy
While salted peanuts can be a tasty snack, excessive sodium intake should be avoided during pregnancy. High sodium levels can contribute to fluid retention and may increase the risk of high blood pressure. Opt for unsalted or lightly salted peanuts as a healthier alternative.
Roasted peanuts are a popular snack choice, but often come heavily salted. So again, opt for an unsalted or lightly salted variety of roasted peanuts during pregnancy. Remember to prioritize overall dietary diversity and consume a wide range of nutrient-rich foods to support your growing baby.
Wishing you all the best on the exciting journey ahead! If you need guidance around a specific nutrition-related concern, I am currently accepting new clients in my virtual private practice and would love to meet with you one-on-one. And check out my blog for more information on nutrition for moms. Thanks for reading!