FOOD FOR THOUGHT volume 15, issue 2
Cracking the Nutshell
m u i es
"All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat milk and milk products, and lean meats and poultry—when prepared without adding solid fats or sugars—are nutrient-dense foods." 2010 Dietary Guidelines
i um c C alcium Selen in B Potassium Vitam
Vitamin E Magnesium
Magne
Folate Niacin
C
Potassium Phosphorus Selenium Vitamin B6 0
20
40
60
80
100
120
% RDA Pistachio Pecan
Almond Cashew Peanut
Walnut Peanut Butter
Source: WWEIA, NHANES 2001-2004, 1 day, 19+ years (Men/Women Average)
in Niac
M
d C ho l Aci c ine i n e Vitamin E Pantoth
racking open a peanut shell reveals a package of beneficial nutrients. Plant-proteins, healthy unsaturated fats, fiber, and plentiful amounts of vitamins, minerals and bioactives can all be found packed into one serving of peanuts.
Zinc
sium Copper
6
an
Zin
PEANUT, PEANUT BUTTER, AND TREENUT Average Nutrient Contribution per 2,000 Calories
Iron
gan r ese Fibe n ofl i Vitamin A Thiam avi n Ir on Pho e t sphor a o us Manganese Fol
n o r I
People who eat peanuts tend to consume more key nutrients critical to health. In a study looking at more than 15,000 people who consumed peanuts and peanut products, it was found that levels of vitamin A, vitamin E, folate, magnesium, zinc, iron, calcium, and dietary fiber were higher than those who did www.peanut-institute.org
Rib
not consume peanuts.1 One serving a day of peanuts or peanut butter can bring U.S. Dietary Guidelines “nutrients of concern” (vitamin E, folate, potassium, copper, zinc, iron, fiber) to adequate levels. Blood levels of magnesium can also be brought to recommended levels with a small, daily “dose”.1,2,3 These nutrients are needed by our bodies daily and are integral to our growth, development, metabolism, and immunity.3 According to a study at Penn State University, people who eat peanuts regularly have diets with higher nutrient quality.1
The Healthy Components of Peanuts Peanuts contain more protein than any other nut.2 In fact, peanuts and peanut butter were sought after during World War II when meat was not readily available. The protein in peanuts is plant-based so it carries additional healthy components like bioactives, fiber, and healthy oils.
Peanuts contain BIOACTIVES Peanut proteins bring with it numerous other bioactives (resveratrol, phytosterols, flavonoids, phenolic acids, and arginine) and fiber. Bioactives are plant substances that have been found to offer health benefits beyond those of traditional nutrients such as vitamins and minerals.6
Peanuts contain HEALTHY Fats! At least half of the fat in peanuts is hearthealthy monounsaturated fat and over 30% is polyunsaturated fat (another good fat) making them very low in saturated fat.2 Peanuts have no trans fats.2 Consuming healthy fats over saturated and trans fats can reduce your risk of cardiovascular disease.4 Peanuts are also cholesterol-free.2 A study shows that a diet high in monounsaturated fat, including peanuts and peanut butter or peanut oil, can lower total cholesterol and bad LDL cholesterol and maintain good HDL cholesterol.5
RESVERATROL
, the phytochemical found in red wine is thought to be beneficial to our health.10,11 Resveratrol has shown that it has anti-aging effects and can increase fat burning activity in cells.12,13 Peanuts contain resveratrol in the seed itself, as well as high amounts in the skins.
Peanuts contain a number of bioactives including phytochemicals which are compounds found in plant foods that have biological effects on the body. Phytochemicals contribute to the food’s taste, aroma, and color. They act as antioxidants, mimicking hormones, and suppressing the development of chronic diseases. Antioxidants, another type of bioactive found in peanuts, remain stable during thermal processing. In some cases, antioxidant capacities are even improved after thermal processing.7
O HO
H C
H
CN CH2 CH2 CH2 NH C
H2N
NH
ARGININE
H
OH HO RESVERATROL
OH
ARGININE
is an amino acid that helps blood flow more easily through your arteries; it is a component of collagen, enzymes, and hormones. Arginine helps with the production of nitric oxide in the body which inhibits platelet aggregation, decreases blood pressure, maintains nitrogen balance, helps to remove excess ammonia, aids in liver detoxification, reduces alcohol toxicity levels, and has a role in wound healing. It may have an antioxidant property as well.8 The peanut protein is a rich source of arginine 13.1g/16g N, more than beef, soy, and oats which contain 6.8g, 7.7g, and 8.0 g/16 g N, respectively.9 Peanuts have the most protein of any “nut” and also contain the most arginine.
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PHYTOSTEROLS block
the absorption of cholesterol from your diet. Phytosterols also decrease inflammation and reduce the growth of various cancers.14 It has also been shown that phytosterols can reduce tumor growth.15 CH3
BETA-SITOSTEROL
(A Type of Phytosterol)
CH3
HO
CH3
H3C CH3
CH3
Why do peanuts make me feel full? Peanuts and peanut butter are a great way to reduce hunger because a handful of peanuts is an excellent source of fiber.2 Peanuts and peanut butter stick with you for about 2 ½ hours vs. ½ hour with high carbohydrate foods.16 Peanut eaters feel satisfied and naturally reduce eating other calories throughout the day because the protein and fiber in peanuts provide satiety.17 Fiber consumption may reduce the risk of cardiovascular disease and diabetes by
reducing total and LDL cholesterol and improving glycemic control.1 Eating peanuts decreases your desire to snack by stabilizing blood sugar: Peanuts have a low glycemic index keeping your blood sugar stable and providing long-lasting energy—this helps reduce cravings.18 Fiber may also have a role in colon health.19 Dietary fiber has also been linked to the prevention of diseases such as breast cancer and ovarian cancer.19
Legume or Nut? Peanuts are actually legumes. Legumes are seeds that grow in pods. Other examples of legumes are beans, lentils, peas, and soybeans.22 USDA consumption data includes peanuts in the nut category. Over two-thirds of nuts eaten are peanuts or peanut butter.
Just a Handful Just a handful of peanuts a day will supply your body with many hard to get nutrients. The Women, Infant’s and Children (WIC) Program chose peanut butter to include in food packages because it contributes significant levels of iron, folate, Vitamin E, and fiber.21
A Perfect Pair Milk is a natural pair with a peanut butter sandwich, which may explain why peanut and peanut butter eaters had higher intakes of calcium in a study. Survey data shows that two-thirds of peanut butter sandwiches are eaten with milk.1 Along with milk, peanut butter can act as a magnet for other healthy foods like whole grains and vegetables!
Rather than spreading butter on your toast, use peanut butter. The nutrients will add up!
Substituting 1 tbsp of peanut butter for 1 tbsp of butter for 1 week, 1 month, and 1 year.20
1 week
1 month
1 year
Total fat
23 g
92 g
1,104 g
Saturated Fat
39 g
156 g
1,872 g
Cholesterol
218 mg
872 mg
10,464 mg
Monounsaturated Fat
4g
16 g
192 g
Polyunsaturated Fat
12 g
48 g
576 g
Magnesium
176 mg
704 mg
8,448 mg
Potassium
723 mg
2,892 mg
34,704 mg
Vitamin E
10 mg
40 mg
480 mg
Folate
80 μg
960 μg
11,520 μg
Phytosterols
114 mg
456 mg
5,472 mg
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Peanut Lemon Granola Bombs Ingredients: 1/2 cup Honey, whipped (or thick and dry) 1/2 cup Sour Cream 1 cup Peanuts, unsalted, toasted and roughly chopped 1/4 cup Plain oatmeal (or extra granola) 1 ea. Lemon, zest of 1/4 tsp. Vanilla extract 1 cup Peanut granola (see note) * Note: Combine 1/2 cup of regular granola with 1/2 cup of roasted chopped peanuts.
References
1. Griel AE, Eissenstat B, Juturu V, Hsieh G, KrisEtherton PM. Improved diet quality with peanut consumption. J Am Coll Nutr. 2004 Dec;23(6):660-8. 2. U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page, http://www. ars.usda.gov/ba/bhnrc/ndl.
3. Alper CM, and Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr. 2003;22(2):133-141. 4. Hu, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491-1499.
5. Kris-Etherton PM. AHA Science Advisory: Monounsaturated Fatty Acids and Risk of Cardiovascular Disease. J Nutr. 1999;129:2280-2284. 6. Francisco, ML, Resurreccion. Functional Components in Peanuts. Crit Rev Food Sci Nutr. 2008;48:715-746.
Method: In a large bowl over a double broiler, melt the honey until it is runny; add the sour cream and remove from the heat. Stir in the toasted peanuts, oatmeal (or granola), lemon zest, and vanilla extract; stir until cool. To cool more rapidly, place bowl over some ice while stirring.
Add enough granola to the mixture so that it can be rolled into lime or walnut-sized balls with your hand. Roll the balls in the peanut granola and chill overnight; use for school lunch or afternoon snacks. © 2011 The Culinary Institute of America. Recipe developed by The Culinary Institute of America as an industry service to The Peanut Institute.
7. Craft BD, et al. Antioxidant Properties of Extracts Obtained from Raw, Dry-Roasted, and Oil-Roasted US Peanuts of Commercial Importance. Plant Foods Hum Nutr. 2010. Sep;65(3):309-10. 8. Palmer, RM, Ashton DS, Moncada S. Vascular endothelial cells synthesize nitric oxide from L-arginine. Nature. 1998;333:664-6.
9. Jacques, et al. Relationship between dietary proteins, their in vitro digestion products, and serum cholesterol in rats. Atherosclerosis. 1986;61:89-98.
10. Sanders, TH, et al. Occurrence of resveratrol in edible peanuts. J Agricult Food Chem. 2000;48:12431246. 11. Ferrero, et al. Activity in vitro of resveratrol on granulocyte and monocyte adhesion to endothelium. Am J Clin Nutr. 1998;68(6):1208-1215. 12. Sinclair, D. et al. Sirtuin activators mimic caloric restriction and delay ageing in metazoans. Nature. 2004;430:686-9.
13. Guarente, L et al. Sirt1 promotes fat mobilization in white adipocytes by repressing PPAR-g. Nature. 2004;429:771-6.
Go to www.peanut-institute.org for: The Peanut Institute is a non-profit organization that supports nutrition research and develops educational programs to encourage healthy lifestyles. For Further Information: The Peanut Institute P.O. Box 70157 Albany, GA 31708-0157 USA
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Nutrition research on peanuts, peanut butter, and peanut oil
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Recipes
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Meal plans
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Educational materials
14. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
15. Awad AB, Chan KC, Downie AC, Fink CS. Peanuts as a source of beta-sitosterol, a sterol with anticancer properties. Nutr Cancer. 2000;36(2):238-41. 16. Kirkmeyer SV and Mattes RD. Effects of Food Attributes on Hunger and Food Intake. Int J Obes. 2000;24:1167-1175.
17. Alper CM and Mattes RD. Effects of Chronic Peanut Consumption on Energy Balance and Hedonics. Int J Obes. 2002;26:1129-1137. 18. Foster-Powell K, et al. International Table of Glycemic Index and Glycemic Load Values: 2002. Am J Clin Nutr. 2002; 76: 5-56.
19. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
TEL: 1-888-8PEANUT FAX: 1-229-888-5150 www.peanut-institute.org
20. Champagne CM, et al. Poverty and food intake in rural America: diet quality is lower in food insecure adults in the Mississippi Delta. J Am Diet Assoc. 2007;107(11):1886-94.
21. Special Supplemental Nutrition Program for Women, Infants and Children (WIC): Revisions in the WIC Food Packages; Interim Rule.
22. National Food Service Management Institute. (2009). Culinary techniques for healthy school meals (2nd ed.). University, MS.
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