Download Cracking the Nutshell - The Peanut Institute

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.
www.peanut-institute.org
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
www.peanut-institute.org
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
•
Nutrition research
on peanuts, peanut
butter, and peanut oil
•
Recipes
•
Meal plans
•
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.
© 2011
www.peanut-institute.org