Peanuts and peanut butter
are naturally cholesterol-free.
Peanuts and peanut butter
are protein powerhouses – providing 15% (7.6g) of the Reference Daily Intake
(RDI) level (50g) of protein per serving (one ounce of peanuts or two
tablespoons of peanut butter).
Current research supports a
connection between a diet rich in plant foods and reduced disease risk,
especially heart disease and cancer. Peanuts are an important plant food that can
be substituted for animal protein which is higher in saturated fat.
Eating peanuts, peanut
butter and nuts five or more times per week can cut heart disease risk by up to
50% based on a large number of large population studies. These include
Harvard’s Nurses Study (British Medical Journal, 1998) and Loma Linda’s
Seven Day Adventist Study (Archives of Internal Medicine, 1992).
Nutrient-dense peanuts and
peanut butter contain many vitamins and
minerals that are often lacking in the standard American diet. (Just one ounce of peanuts contains nearly
half of the 13 vitamins necessary for the body’s growth and maintenance and
more than one third of the 20 minerals needed!)
ounce of roasted peanuts contains 10% of the Reference Daily Intake (RDI) level
of Folate. A peanut butter and jelly
sandwich provides 18%. The March of Dimes Birth Defects Foundation recommends
including folate in the diet in the earliest weeks of pregnancy for preventing
neural tube birth defects. Additionally, studies have shown that folate
consumption is associated with a lower risk of heart disease (Nurses Health
Study, British Medical Journal, November 1998).
ounce of peanuts supplies 29% of the Reference Daily Intake (RDI) level of Vitamin E. Vitamin E from food sources
has been found to reduce the risk of heart disease according to a study in the New
England Journal Medicine, May, 1996.
contain resveratrol, a naturally
occurring plant compound or phytochemical, resveratrol’s presence in red wine
has been previously associated with reduced cardiovascular disease and has been
credited as the factor in the “French Paradox” (despite a high-fat diet, the
French have a surprisingly low rate of heart disease).
research indicates that many of the minerals found in peanuts – copper,
phosphorous, magnesium, iron, potassium, selenium, zinc and calcium – may have
protective effect of coronary heart disease.
beneficial plant fat in peanuts which is about 81% unsaturated (considered the
“good” fat) can help lower cholesterol levels when it replaces saturated animal
fat in the diet.
on FDA’s regulations about trans fat labeling, peanut butter may declare ZERO
(0) trans fat.
one-ounce serving of peanuts contains 2.4 grams of dietary fiber.
high in monounsaturated fats from foods like peanuts, peanut butter and olive
oil are superior to low fat diets for heart health according to a study
published in the American Journal of Clinical Nutrition, (December 1999).
Diets high in monounsaturates improve the risk factors for cholesterol
(including LDL and HDL) and triglycerides. They reduce heart disease risk by
20% verses only 12% for low fat diets.