Peanuts and peanut butter aren’t just good for everyone—they’re good for every body! That’s because peanuts offer an affordable, sustainable source of vitamins, minerals and more that help people around the world to feel their best, while supporting their long-term health. Including providing natural protection against two of the world’s leading causes of mortality: heart disease and cancer.
A (Super)Food that Fights Heart Disease
‘Heart disease’ is a term that covers a wide range of heart-related conditions—this can include things like coronary artery disease (which can lead to a heart attack), and atherosclerosis (a buildup of plaque in the arteries that prevents blood flow).
There are a number of factors that can raise your risk for developing heart disease, including high blood pressure, high cholesterol, obesity, and diabetes—but the good news is that peanuts can reduce your chances of developing those risk factors.
Supporting healthy blood pressure
Peanuts are a good source of monounsaturated fats, which have been linked to lowering blood pressure levels.1 And, a recent study from the University of South Australia found consuming lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure and improved fasting glucose levels.2 According to a study from Purdue University, the benefits peanuts provide for blood pressure are seen regardless of whether peanuts were flavored, salted or unsalted3—so find your favorite and get snacking!
Controlling cholesterol the natural way
High LDL cholesterol, known as the “bad” cholesterol, can lead to plaque build-up in the arteries, making it harder for them to carry blood to the heart. Peanuts are naturally cholesterol free, and have mono- and polyunsaturated fats that helps raise levels of HDL (aka ‘good’) cholesterol to improve overall cholesterol levels.4
Managing weight
Studies show that swapping unhealthy snacks for peanuts or peanut butter can support decreases in body mass index (BMI) and improve overall health.5
Preventing or controlling diabetes
Peanuts and peanut butter are considered ‘low GI’ foods, which means they release sugar more gradually into the bloodstream. This can help prevent blood sugar spikes that lead to ‘crashing.’ Eating healthy low GI foods can significantly reduce the risk of developing type 2 diabetes, while also helping you feel fuller, longer. And the best part? No crash!
Nourishing the fight against cancer
Consuming nuts like peanuts has shown a significant association with a reduced risk for cancer and cancer mortality. A number of studies have investigated the link between peanuts and their cancer-fighting powers:
- A 10g daily increase in nut consumption has been related to a 20% reduction in overall cancer mortality.6
- Peanut/tree nut intake has been associated with 84% lower odds of breast cancer when comparing participants who consumed the most to those who consumed the least.7
- In a 2008 study, participants who consumed the most nuts had a 40% reduced risk of esophageal cancer compared to those who consumed none.8
- Peanut and tree nut consumption were associated with a reduced risk of small cell carcinoma (a type of lung cancer) per 5g/day increment.9
Peanuts fight cancer with nature
Rather than one component working alone, it’s believed that a number of compounds found in peanuts work together in a synergistic way to help stop cancer cells from developing.10Two of these compounds are phytosterols and resveratrol.
Phytosterols
Found naturally in high concentrations of plant oils, seeds, and legumes like peanuts, phytosterols offer an amazing array of healthy benefits. Research shows that in addition to inhibiting colon, prostate and breast cancer cell growth, they can also protect against heart disease.
– Research suggests phytosterols may prevent cancer from growing and spreading, and may help to inhibit the spread of lung, stomach, ovarian, prostate, colon and breast cancer.
– In a study at the University of New York at Buffalo, phytosterols reduced prostate tumor growth by over 40%, and decreased risk of cancer spreading by almost 50%.11,12
Resveratrol
Used by plants to protect themselves against diseases, this phytochemical demonstrates anti-cancer properties. Some studies have shown that resveratrol may be beneficial for colorectal, prostate, brain, and bladder cancers.13-16
It’s also been noted that resveratrol has been used in conjunction with radiation and certain chemotherapy treatments to increase their effectiveness and potentially reduce side effects.
Good for Every Body, Every Day
Combined with a varied, healthful diet, a daily serving of peanuts or peanut butter can offer incredible benefits for both your immediate and long-term health—even against serious diseases like heart disease and cancer.
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