Peanuts: Eat a Little Every Day!!
Patricia Kearney, MEd, RD
March 1, 2013"
"
Highlights!
•  Heart Health Approved !
•  Nutrient Dense Super Food!
•  Disease Prevention!
•  Weight Management and Satiety!
•  Nutritious and Delicious!
Peanuts are Heart-Health Approved!
Peanuts are cer+fied by the American Heart Associa+on (AHA) as heart-­‐ healthy and allowed to use the Heart Check mark logo on their packages. AHA-­‐cer(fied foods must meet specific nutri(onal levels, and oil roasted salted peanuts meet this criteria. Criteria: ≤ 4 g saturated fat ≤ 140 mg Sodium * Per label serving Salted Peanuts are Low in Sodium!
SURPRISE! SALTED PEANUTS ARE A HEART-­‐ HEALTHY SNACK OPTION 383 mg
310 mg
•  1 ounce of oil roasted salted peanuts contains less sodium than one slice of bread (1 ounce). "
•  Salted peanuts are well below the AHA criteria of 140mg of sodium per label serving for nuts. •  You consume even less sodium than the package indicates because it is all surface salt, which rubs off in the package or on your fingers. 297 mg
264mg
255 mg
204 mg
170 mg
150 mg
119 mg
150 mg
207 mg
Peanuts Reduce Risk of CHD!
Relative Risk!
Eating 1 ounce of Peanuts Daily Can Reduce Risk of CHD by 50%!
Adventist Health Study!
Iowa Womenʼs Health Study!
Nursesʼ Health Study!
Physiciansʼ Health Study!
Times Per Week!
Sabate and Ang, AJCN, 2009"
Eat a Small Handful a Day!
MORE REASONS PEANUTS ARE HEART-­‐HEALTHY • The oil in peanuts is mostly monounsaturated fat, which has the same heart-­‐healthy proper(es as olive oil. • Peanuts offer more protein than any other nut and contain no cholesterol. • They contain more Arginine than other food, which can help to open up blood vessels and allow blood to flow beOer. Peanuts are a Super Food!
PEANUTS ARE A SUPERFOOD PACKED WITH POWERFUL NUTRIENTS • Peanuts are an excellent source of Niacin that can reduce cholesterol and is oRen prescribed by doctors for heart protec(on. • Peanuts are also an excellent source of Vitamin E and Folic Acid, which have both been shown to help prevent heart disease. • Peanuts are a good source of magnesium and potassium, which can help maintain normal blood pressure. Peanuts are High In Antioxidants"
Roasting Peanuts increases their antioxidant potential! Resurreccion, 2008"
Peanuts Reduce Risk of Disease !
5 Major Studies; Over 260,000 People; 6-14 years"
Health Outcome!
Risk!
Heart!
25-50% reduction"
Diabetes!
27% reduction with 1 ounce peanuts 5x/wk"
21% reduction with 1 Tbsp. PB (1/2 srv) 5x/wk"
Gallbladder!
25-30% reduction with more than 5x/wk"
Colorectal Cancer!
Up to 60% reduction in women (2 or + times per wk)"
BMI!
Lower in those who consume "
Consumption!
Benefits!
Frequency!
Increased frequency reduces risk (daily twice as good as weekly)"
Amount!
Small amounts (0.5-1.5 oz.) have an impact on risk reduction"
Age!
Any age benefits (infants to over 85 y.o.)"
Population!
Benefits high risk populations (Mex-Am adolescents, Diabetics)"
Weight Management!
Peanut/PB eaters have leaner bodies even though they consume more
calories Adults!
Children!
*significant difference"
Griel, et al. JACN, 2004
Peanuts Keep You Fuller Longer"
SATIETY!
More recent studies have shown consuming peanuts or peanut butter for
breakfast increases hormones that promote satiety and satisfaction, helping
to control appetite 8 to 12 hours after consumed. "
Kirkmeyer, Mattes. BJN, 2012
Eat a Little Every Day"
10 WAYS TO GET MORE PEANUTS INTO YOUR DAY 1.  Add a scoop of peanut buOer or chopped peanuts to oatmeal for more protein in the morning. 2.  Spread peanut buOer on a bagel or whole wheat toast instead of buOer for decreased saturated fat. 3.  Pair with a fruit or veggie for a healthy snack that will keep you sa(sfied. 4.  Top salads, pastas, or s(r-­‐fry with peanuts for added crunch. 5.  Add a scoop of peanut buOer to smoothies for more protein. 6.  Toss peanuts with your favorite whole grain cereal and dried fruit for a homemade trail mix. 7.  Cook with more peanut oil for an added nuOy flavor. 8.  Add peanut buOer to baked goods in place of buOer 9.  Add peanut buOer to soups, stews, or chili to help thicken and add nutri(on. 10. Make an old fashioned PB&J "Thank you!"
For Ques+ons: Pat Kearney 703-­‐841-­‐1600 [email protected] www.peanut-­‐ins(tute.org