Eat Well, Eat Peanuts
food for thought
Spring 2013 | Volume 17 Issue 2
The Power of Peanut Protein
Peanuts and peanut butter are a nutrient dense food and an American favorite. They
account for over two-thirds of all nuts eaten in the U.S. and are packed full of powerful
nutrients and healthy oils shown to reduce the risk of many chronic diseases.1,2 In fact,
peanut butter is one of the most commonly consumed plant-proteins in the U.S.1
Peanuts and peanut butter are very high in protein and contain more protein than
any other nut, with levels comparable to a serving of beans.3 A one-ounce serving of
peanuts contains about 8g of protein. Protein functions as a building block for muscle,
bones, tissue, skin, blood, hormones, and even vitamins. It is essential for building and
repairing muscles, maintaining bodily function, and has also shown to play a role in
weight maintenance and satiety.
Peanuts contain more protein than any other nut
Based on
1-ounce portion
Peanuts
Pistachio
Almond
Cashew
Walnut
Brazil
Hazelnut
Macadamia
Pecan
8
6
6
5
4
4
4
2
2
Protein (g)
USDA National Nutrient Database, Release 25, 2011
Food
Peanut Protein
is Easy to Digest
Peanuts
Research shows that peanut protein has a high digestibility comparable to soy protein and higher
than chickpea and wheat.6 Also, although peanuts
do not contain all 9 of the essential amino acids
in perfect proportions to make it a complete
protein, pairing peanuts or peanut butter with
any whole grain or consuming whole grains
throughout the day will provide the balance
your body needs.4,5
Adapted from Janet King, 2013 and Singh, 1991
Peanut Flour
Animal Protein
Soy Protein isolate
Digestibility %
98%
91-98%
90-100%
93-97%
Chickpeas
87%
Rice
60%
Cornmeal
44%
Wheat Pasta
38%
?
Did you know
A peanut butter sandwich with a 8oz glass of milk
provides about 22g of protein, which is almost half of
the daily value for the average person?3
© 2013 The Peanut Institute
www.peanut-institute.org
People can eat more protein
The acceptable macronutrient distribution range for adults is approximately 10-35%. This means about 10-35% of our
energy intake should come from protein (about 46-56 g/day). Americans are only consuming less than half of this range
(15%) of recommended protein intake.
% Energy Intake
Actual vs. recommended protein intakes
Adapted from Fulgoni, VL. Am J
Clin Nutr 2008;87:1554S-1557S
Adapted from Mahon et al.
J Am Coll Nutr 2007;26:182-189
Peanut protein Keeps Good Company
Unlike animal protein that can be
high in cholesterol and saturated fat,
peanut protein is a cholesterol-free,
plant-based protein that carries with
it additional components that have
positive health benefits like fiber and
unique bioactives.
Peanuts contain about 2.5g of fiber per
ounce3, making them a good source
according to the FDA. Fiber absorbs
water in the body to expand and make
us feel fuller, and studies show that
peanuts and peanut butter promote
satiety and weight management due to
their high content of protein and fiber.7
Peanuts contain more Arginine, an
amino acid that helps to open up
blood vessels and improve circulation,
than any other whole food.3 Research
has shown that Arginine may help to
decrease blood pressure, improve
wound healing, promote increased
muscle mass and decrease body fat.8
Peanuts are the most nutrient dense
nut. They contain over 30 essential
nutrients and are a good or excellent
source of 8 vitamins and minerals
including vitamin E, folate, niacin, and
magnesium.3
PB&J Protein Shake
Peanut Flour
1 oz. Peanut flour
1 cup skim milk
Peanut flour is made from defatted peanuts. It contains about 10 to 15g of protein per ounce
and is packed with essential nutrients
and bioactives. One small scoop (2
Tbsp) is a good source of folate, zinc,
and potassium and an excellent source of
fiber, magnesium, phosphorus, and niacin.3
Because peanut flour is highly concentrated,
it has a strong and pleasant nutty flavor that is used
in many popular sports bars and products to provide
taste, protein, and nutrition. Try adding peanut flour to a shake or smoothie for a
flavorful and nutrient-rich protein boost. This versatile ingredient is also glutenfree and vegan!
© 2013 The Peanut Institute
www.peanut-institute.org
½ cup water
½ ripe banana
½ cup frozen berries
½ Tbs honey
Add ingredients with
ice and blend until
smooth.
Provides: 275 calories,
1g fat, 27g protein, 54g
carbohydrate, 8g fiber.
Fill your Plate with Plant protein
Although peanuts are actually legumes, they are classified as nuts because of
the way they are eaten, and are included in the US dietary guidelines and related
dietary guidance in the “protein group,” which should make up 15-35% of your
daily caloric intake.9
“Some protein products, particularly some
animal-based sources, are high in saturated
fat, so non-fat, low-fat, or lean choices should
be selected. Fat in-take should emphasize
monounsaturated and polyunsaturated
fats, such as those found in seafood, nuts,
seeds, and oils.”
National Partner
- Dietary Guidelines 2010
Peanut Protein
is Heart Healthy
Consuming plant-proteins like peanuts, peanut
flour, and peanut butter can have heart health benefits. One study on hamsters showed that non-lipid
components in peanuts, such as protein, Arginine, and
micronutrients, may help reduce cholesterol and benefit
heart health.10 Another study showed that replacing red meat in the diet
with a plant-protein like peanuts can decrease the risk of heart disease
by 19%.11
In the Optimal Macronutrient Intake Trial for Heart Health (OMNI Heart)12,
three diets were compared to determine the effects on blood pressure
as well as the optimal diet pattern for reducing the risk of cardiovascular disease. The first diet was based on the Dietary Approaches to
Stop Hypertension (DASH) diet, which emphasized carbohydrates. The
second diet had higher fat levels from healthy unsaturated fats. The third
diet had higher protein levels; over half of which were from plant sources,
including peanuts and peanut butter.
The study showed that in addition to the benefits of substituting healthy
fat for carbohydrate in the DASH diet, substituting healthy protein also
further reduced blood pressure and the risk of heart disease.
?
One ounce, about one handful, of
peanuts provides 1/3 of the USDA
daily protein requirements for
most children and adults.
Did you know
Peanuts are beneficial for weight loss. Three times as many people stuck with a “good” fat weight
loss diet that included peanuts and peanut butter in a Mediterranean-style diet vs. a low-fat diet.13
Fat provides taste and protein and provides satiety so people don’t feel deprived.6
© 2013 The Peanut Institute
www.peanut-institute.org
Power Your Workouts with Peanuts
Peanuts, peanut flour, and peanut protein offer an affordable and natural alternative to the endless amount of sports supplements and protein powders flooding
the market today. They are a good source of protein, fiber, and many essential
nutrients. Most athletes require twice as much protein as the average person to
keep their muscles strong and healthy and decrease the risk of injuries.14
Peanuts contain more Arginine than any other food and peanut flour contains
twice the amount. Arginine has been shown to play a role in building and repairing
muscles, increasing strength and power, and faster recovery in active individuals.8,15
Peanuts are also high in vitamin E, an antioxidant important for reducing oxidative
stress. They are a good source of many B vitamins for energy metabolism, contain
zinc for injuries and muscle repair, and provide iron important for delivering oxygen
to muscles and tissues.
Try keeping peanut butter and crackers or trail mix in your gym bag for a convenient and tasty source of essential nutrients to power your sport or activity.
references
Recover
with an American
Favorite
Research shows a 4:1 ratio of
carbohydrates to protein for
recovery can help improve
refueling, increase muscle
building and repair,14 and
increase overall lean body
mass. A peanut butter and
jelly sandwich meets this ratio perfectly!
1.USDA-ERS. 2009 Data. Available:
http://www.ers.usda.gov/
9.USDA. http://www.choosemyplate.gov/
foodgroups/proteinfoods.html.
2.Sabate J, et al. Nuts and health outcomes: new epidemiologic evidence..
Am J Nutr. 2009; 89 (suppl): 1S-6S.
10.Stephens, et al. Peanuts, Peanut Oil,
and Fat Free Peanut Flour Reduced
Cardiovascular Disease Risk Factors and
the Development of Atherosclerosis in
Syrian Golden Hamsters. J Food Sci.
2010;75(4):H116-H122.
3.U.S. Department of Agriculture,
Agricultural Research Service. 2010,
USDA National Nutrient Database for
Standard Reference, Release 25. Nutrient
Data Laboratory Home Page, http://
www.ars.usda.gov/ba/bhnrc/ndl.
4.CDC. Protein. 2012. Available at: http://
www.cdc.gov/nutrition/everyone/basics/
protein.html.
5.Position of the American Dietetic
Association and Dietitians of Canada:
Vegetarian diets. JADA, 2003;103(6)748
-765.
6.Singh. Peanut as a source of protein for
human foods. Plant Foods Hum Nutr.
1991;41(2):165-77.
7.Mattes, et al. Protein, weight management, and satiety. AJCN.
2008;87(suppl):1558S–61S.
8.McKnight, et al. Beneficial effects of
L-arginine on reducing obesity: potential
mechanisms and important implications
for human health. Amino Acids. 2010;
39(2):349-357.
11.Pan A, et al. Red Meat Consumption
and mortality, Arch Int Med. 2012, 172(7):
555-563.
12.Appel, et al. Effects of Protein,
Monounsaturated Fat, and Carbohydrate
Intake on Blood Pressure and Serum
Lipids. JAMA. 2005;294(19):2455-2464.
13.Pelkman CL, et al. Effects of Moderatefat (From Monounsaturated Fat) and
Low-fat Weight-loss Diets on the Serum
Lipid Profile in Overweight and Obese
Men and Women. Am J Clin Nutr.
2004;79:204-212
14.Kerksick, et al. International Society of
Sports Nutrition position stand: Nutrient
timing. JISSN. 2008;5:18.
15.S. Chen, et al. Arginine and Antioxidant
Supplement on Performance in Elderly
Male Cyclists: A Randomized Controlled
Trial. JISSN. 2010;7:13.
food for thought
The Peanut Institute is a non-profit organization that supports nutrition
research and develops educational programs to encourage healthy lifestyles.
The Peanut Institute
P.O. Box 70157
Albany, GA 31708-0157
USA
© 2013 The Peanut Institute
www.peanut-institute.org
Spring 2013
Volume 17 Issue 2
TEL: 1-888-8PEANUT
FAX: 1-229-888-5150
www.peanut-institute.org