We've listed some of the most common ones linked with peanuts here:

The Glycemic Index ranks carbohydrates based on their effect on blood sugar levels.

Carbohydrates that break down quickly during digestion have a high GI, meaning they release glucose quickly into the blood. This level can then drop quickly, leaving you feeling tired and looking for another "sugar hit".

Carbohydrates that break down slowly have low glycemic indices. Low GI foods are slowly digested and produce only small rises and falls in blood glucose and insulin levels. Their energy is released gradually.

The Glycemic Index is particularly important for diabetics, dieters and athletes.

Peanuts are a low GI food. References to Peanuts and GI cited by The University of Sydney's Glycemic Index program:

1. Walker ARP, Walker BF. Glycemic Index of South African foods determined in rural blacks - A population at low risk of diabetes. Hum Nutr Clin Nutr 1984; 38C: pp215-222.
   
2. Jenkins DJA, Wolever TMS, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr 1981; 34: pp362-366.
   
3. Frati-Munari AC, Roca-Vides RA, Lopez-Perez RJ, de Vivero I, Ruiz-Velazco M. The glycemic index of some foods common in Mexico. Gac Med Mex 1991; 127: pp163-170)

Arginine is an amino acid which the body uses to boost nitric oxide production. Health food practitioners have promoted arginine for doing everything from promoting muscle growth and improving wound healing to fighting cancer and curing impotence!

However researchers have shown that nitric oxide helps blood vessels to relax, keeps arteries flexible and decreases the risk of cardiovascular disease.

Peanuts are high in arginine (13 per cent by weight).

Fibre is a complex carbohydrate found in plants. As the body cannot absorb fibre, high fibre foods are low in calories. Researchers have linked dietary fibre to cancer prevention and risk of diabetes, heart disease and obesity.

Fibre "bulks up" waste and moves it through the colon more rapidly, preventing constipation and possibly colon cancer. Fibre may also help regulate blood sugar by coating the lining of the gut and slowing sugar absorption after a meal, reducing the amount of insulin needed.

Fibre also takes up space in the stomach, making us feel "full".

Peanuts are a high fibre food.

Monounsaturated fatty acids are found in plant foods and vegetable oils. Researchers have shown that monounsaturated fatty acids are beneficial to health, lowering total cholesterol and low-density lipoprotein ("LDL" or "bad" cholesterol, composed mainly of fat) levels in the blood while maintaining levels of high-density lipoprotein ("HDL" or "good" cholesterol, composed mainly of protein).

Peanuts, in particular Hi Oleic peanuts, have a high ratio of oleic monounsaturated fatty acid to linoleic polyunsaturated fatty acid.

Peanuts are a good source of monounsaturated fatty acids. They do not contain cholesterol or transfats.

Plant sterols are naturally occurring plant compounds that are chemically similar to cholesterol.

Because they so closely resemble cholesterol they can actually block food-based cholesterol from being absorbed into the bloodstream. The result is that both the phytosterols and the dietary cholesterol end up excreted in waste matter and cholesterol levels may be lowered.

Plant sterols have also been identified by researchers as providing possible protection against cancers. The phytosterol ²-sitosterol has been identified as inhibiting colon, prostate and breast cancer. ²-sitosterol (beta-sitosterol or SIT) is found in peanuts and peanut products.

Peanuts are rich in plant sterols.

Antioxidants are substances that prevent the oxidation of other substances. Oxidation is a normal process in the body however highly reactive "free radicals" are also produced which can damage the body's own cells. The presence of anti-oxidant compounds can "mop up" free radicals before they damage other essential molecules. Several vitamins have been shown to have positive antioxidant effects, including Vitamin E.

The 2005 United States Dietary Guidelines identified peanuts and peanut butter as a dietary source of Vitamin E.

Recent research has also identified peanuts, and in particular roasted peanuts, as a good source of the anti-oxidant p-coumaric acid.

Peanuts have also been identified as a source of the anti-oxidant phenolic compound resveratrol (also found in red wine).

Peanuts are a useful source of Vitamin E and other anti-oxidants.

Folate is a water-soluble B Vitamin which helps the body form red blood cells and aids in the formation of genetic material within cells. Folate plays a role in reducing blood homocysteine levels and in the formation of red blood cells and protein metabolism (heart health benefits). Folate also lowers the risk of neural tube defects (spina bifida) and anencephaly in newborn babies.

Peanuts and peanut butter are useful sources of folate (as well as other B Vitamins: Niacin, Thiamine and Riboflavin).

Magnesium is a mineral which helps maintain normal muscle and nerve function, supports a healthy immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. The 2005 United States Dietary Guidelines identified peanuts and peanut butter as a dietary source of magnesium.

Peanuts are a good source of magnesium.

Potassium is an electrolyte needed for growth, building muscles and the transmission of nerve impulses. It is particularly important for normal heart activity as potassium (along with sodium) helps regulate the contraction of muscles. Potassium is also important in the regulation of blood pressure. Adults should consume at least 4.7g of potassium a day to lower blood pressure, blunt the effects of salt and reduce the risk of kidney stones and bone loss.

Peanuts are a useful source of potassium.

Zinc is a mineral that is found in almost every cell. It supports a healthy immune system, assists wound healing and supports normal growth and development during pregnancy, childhood, and adolescence.

Peanuts are a useful source of zinc (as well as other minerals such as selenium, copper, iron, phosphorous and calcium).

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