eat PeanutS Daily!
Top 4 reasons you should eat a
small amount of peanuts or
peanut butter everyday.
1. Live a longer life.
• Eating peanuts has been shown to increase the lifespan.
• Recent research from Harvard showed that people who eat peanuts everyday decrease their risk of death from all causes by 20%.1
2. Shrink your waistline.
• Peanuts and peanut butter are beneficial for weight maintenance.
• Research from Purdue University showed that peanuts increase the
hormone peptide YY, which promotes satiety and fullness.2
• Frequent peanut and peanut butter eaters have lower BMIs and body
weight even if they consume more calories.3
3. Follow your heart.
• Peanuts carry the American Heart Association Heart-Check logo.
• Research from Harvard showed that eating peanuts daily reduces
risk of death from heart disease by 29%.1
• Replacing red meat in the diet with a plant-protein like peanuts can
decrease the risk of heart disease by 19%.4
4. Prevent disease with plant protein
• A one-ounce serving of peanuts contains about 8 grams of
cholesterol-free plant protein.5
• Peanuts contain more protein than any other nut.5
• Research from Harvard shows that a diet high in red meat is
associated with unfavorable biomarkers of inflammation and
glucose metabolism. Substituting red meat with another protein
food, such as peanuts, is associated with a healthier biomarker
profile.6
• Another study from Harvard found that swapping one serving of
processed or unprocessed red meat for an alternative protein such
as nuts can decrease risk of stroke by 17%.7
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The Peanut Institute © 2014
How to incorporate peanuts
into your everyday diet.
Use peanut butter as a dip for raw fruits and veggies
or try some of our favorite peanut swaps.
5 ways to power up your plate
with peanuts
1 Top your salad with peanuts instead of croutons.
2 Trade bread crumbs for crushed peanuts in homemade veggie
burgers.
3 Blend peanut butter into hummus instead of tahini.
4 Spread peanut butter instead of cream cheese on your bagel.
5 Try peanut butter instead of butter or margarine on waffles or
pancakes.
Grab a handful
of peanuts on
the go or dip
a spoon right
into the peanut
butter jar.
recipe: Baked Peanut Crusted Tilapia
2 Tbsp all-purpose flour or peanut flour
1 large egg
Makes
2
1/4 cup crushed peanuts
2 tilapia filets (4 oz each)
1. Preheat oven to 425F.
2. Line up three wide shallow dishes. Put the flour in the first; beat the
egg in the second; put the peanuts in the third. Season the tilapia filets with salt.
3. Dredge one filet in the flour, shaking off the excess. Dip the filet in the
servings
calories
280
Fat
13g
Carb
10g
Fiber 2g
egg, then coat it with peanuts. Set the filet on a plate and repeat with the Protein second filet.
4. Place the tilapia filets on a sheet pan coated with cooking spray and
bake in the oven for 8-12 minutes until the fish flakes easily with a fork. Serve immediately. Optional: top with fried scallions and ginger.
1. Bao Y, Han J, Hu FB. Association of nut consumption with total and cause-specific mortality.
N Engl J Med. 2013;369:2001-11.
2. Reis CEG, Ribiero DN, Costa NMB, Bressan J,
Mattes RD. Acute and second-meal effects of
peanuts on glycaemic response and appetite
in obese women with high type 2 diabetes risk:
a randomised crossover clinical trial. British
Journal of Nutrition, Available on CJO 2012
doi:10.1017/S0007114512004217.
3. Kirkmeyer S., Mattes R., Effects of food attributes
on hunger and food intake. Int J Obesity.
2000;24:1167-75.
4. P
an A, et al. Red Meat Consumption and mortality, Arch Int Med. 2012;172(7): 555-63.
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The Peanut Institute © 2014
5. U.S. Department of Agriculture,
Agricultural Research Service. 2013,
USDA National Nutrient Database
for Standard Reference, Release 26.
Nutrient Data Laboratory Home Page,
http://www.ars.usda.gov/ba/bhnrc/
ndl.
6. Ley SH, Sun Q, Willett WC, et al.
Associations between red meat intake
and biomarkers of inflammation and
glucose metabolism in women. Am J Clin
Nutr. 2014;99(2):352-360. doi:10.3945/
ajcn.113.075663.
7. Bernstein AM, Pan A, Rexrode KM, et
al. Dietary protein sources and the risk
of stroke in men and women. Stroke J
Cereb Circ. 2012;43(3):637-644. doi:10.1161/
STROKEAHA.111.633404.
31g