Peanuts

Ten Reasons Peanuts Improve Health

1. Peanuts are High in Plant Protein

Peanuts are nutrient-rich and are excellent sources of fiber, good fats, and plant protein, offering more protein than any other nut.

Diets rich in protein, particularly from plants, have been shown to reduce cardiovascular disease (CVD) risk and to lower blood pressure.

2. Peanuts Contain High Amounts of Healthy Unsaturated Fats

Peanuts, peanut butter and peanut oil are healthy sources of poly and monounsaturated fats.

Peanuts and peanut butter represent over two thirds of the nuts consumed in numerous population studies, and have been shown to reduce the risk of heart disease and diabetes when eaten daily.

3. Peanuts are a Whole Food, Packed with Nutrients

Levels of Vitamin A, Vitamin E, folate, calcium, magnesium, zinc, iron, and dietary fiber are higher in those who eat peanuts, and saturated fat and cholesterol intake are lower.

Purdue University also showed that eating about 3 ounces of peanuts daily significantly increased intake of fiber, magnesium, folate, Vitamin E, copper and arginine, and blood levels of magnesium were significantly elevated.

4. Peanuts are a Healthy Part of a Blood Pressure Reducing Diet

Research has found that how we eat affects the development of high blood pressure, or "hypertension".

Nuts, seeds, and beans, including peanuts and peanut butter, are included in the eating plan for reducing hypertension. The portion size for peanuts is 1/3 cup, or 1.5 ounces per serving and peanut butter is 2 Tablespoons, four or five times a week.

5. Peanuts Contribute to Reducing Heart Disease Risk

Many factors contribute to the development of heart disease, including elevated total and "bad" LDL cholesterol levels, elevated triglycerides, obesity, and hypertension.

Large population studies have shown that frequent peanut consumption in small daily portions decreases the risk of cardiovascular disease.

The healthy unsaturated fats in peanuts contribute to lowering "bad" LDL cholesterol. The nutrients in peanuts such as vitamins, minerals, and phytochemicals also play a role in the risk factors associated with heart disease.

6. Peanuts Keep You Feeling Fuller Longer

The high protein and fiber content balanced with the healthy fat found in peanuts and peanut butter contribute to a feeling of satiety, which can be an important factor in sticking to a weight loss plan.

Peanuts and peanut butter produce more eating satisfaction and feelings of fullness than high carbohydrate snacks. Purdue University conducted a study; subjects who consumed peanut snacks did not add calories to their daily diets.

7. Peanuts are Important to Weight Control and Weight Loss

Peanuts and peanut butter eaters tend to have a lower Body Mass Index (BMI) and lower body weights. More and more evidence shows that it is beneficial to consume moderate healthy fats, such as those found in peanuts.

Harvard researchers have shown that it can be easier to lose weight on a moderate fat diet that includes peanuts, peanut butter and healthy oils versus a low fat diet.

8. Peanuts Have a Low Glycemic Index

Foods with low glycemic index (GI) values may keep blood sugar and insulin levels in optimal ranges and may be beneficial in reducing the risk of obesity, type 2 diabetes, and heart disease.

Glycemic load (GL) takes into account the amount of carbohydrate in a standard serving size of food, so it is actually a better measure. Peanuts have both very low GI and GFL, making them a nutrient-packed whole food that can contribute to improving blood sugar levels.

9. Peanuts May Reduce Risk of Type 2 Diabetes

Consuming a one-ounce serving of peanuts or other nuts, or one tablespoon of peanut butter five or more times per week is associated with a 27% and 21% reduced risk of developing type 2 diabetes, respectively.

10. Peanuts Contain Cancer-Fighting Compounds

Phytochemicals in peanuts and peanut butter contain resveratrol, which has been shown to have cancer-fighting properties.

Peanuts, peanut butter, and peanut oil also contain beta-sitosterol, which has been shown to inhibit breast, prostate, and colon cancer cell growth.

Sources: Peanut Institute, Peanut Advisory Board & Webstop
Individual recipes may have additional sources.

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