Benefits for Everybody

Peanuts and peanut products are affordable. Groceries are expensive and families have major investments to save for, like college and retirement. Roasted, boiled, or used as a spread, peanuts are one of the most healthy and affordable foods in the market. Did you know that there’s just as much (or even more) protein per dollar in peanuts and peanut products than in some meats?

Roasted peanuts can be used as toppings on salads, pasta dishes, and desserts. Boiled peanuts can be made into soup, sauces, or enjoyed as a snack. Peanut skins can even be made into a delicious and aromatic tea to help you wind down at the end of the day. Peanut flour and peanut oil can be used every day in countless ways. Oh, did we also mention that peanut flour and peanuts are gluten-free? (Just remember to check the labeling for processing).

The all-American peanut butter sandwich is still a classic for a reason. They are easy to make and easy to eat. Kids, adults, and seniors alike enjoy peanut butter sandwiches every day–on the go or at the table. Peanut butter as a dip for fruits and veggies is also a delicious way to get your daily amount of fruits and veggies.

Lastly, peanuts and peanut products are sustainable and available year-round. A jar of peanut butter can be kept in the pantry for up to 6 months, and can last in the fridge for up to a year—and even longer in the freezer. Plus, a roasted bag of peanuts can be kept in the refrigerator all year long.

Women who eat peanuts have a lower Body Mass Index (BMI) according to CSFII/DHKS data. If you’re trying to manage your weight, peanuts are a great choice to include in a healthy diet—and you only need a handful a day.

The Nurses’ Health Study assessed more than 80,000 women and their relationship to type 2 diabetes. In those who consumed an ounce of peanuts or a tablespoon of peanut butter five or more times per week, the risk of type 2 diabetes was lowered by more than 20%.

In more than 6,000 female diabetics in the Nurses’ Health Study, those who consumed at least five servings per week of peanuts (1 ounce) or half a serving of peanut butter also significantly reduced their risk of heart disease. In fact, the American Diabetes Association website explains that nuts like peanuts “can go a long way in providing key healthy fats along with hunger management.”

In one study, post-menopausal women with high cholesterol who were provided a low-fat diet that included healthy fats from peanuts ended up improving their cholesterol. Peanuts can be added to all types of diets at any age and the research continues to show their benefits. They also contain phytosterols, which have been shown to reduce cholesterol levels as well.

In over 30,000 postmenopausal women studied, those who ate nuts and seeds, including peanuts, more than four times per week had a 40% lower risk of death from coronary heart disease. This goes to show that adding a small serving of peanuts to your diet can have a large impact.

The effects of nut and seed intake on colorectal cancer risk was studied within a large population analysis in Europe called the European Prospective Investigation into Cancer and Nutrition study. Researchers found that women with the highest intake of nuts and seeds, including peanuts, had the lowest risk of colon cancer.

Women from the Nurses’ Health Study who ate five or more servings of peanuts per week were less likely to have gallstone disease. Since gallstone disease has been on the rise, it is great to know that making some dietary changes can help reduce the risk.

The University of Barcelona has released research showing that consumption of peanuts and peanut butter may improve cognitive function and reduce stress in healthy young adults1. Researchers point to the polyphenols in peanuts that likely aided memory, executive function and processing speed and resulted in a reduction of cortisol, anxiety and depressive levels in a control group of mostly college students.

Studies in adults have shown that people who eat peanuts on a regular basis have lower body weights and lower Body Mass Index (BMI’s). So, including peanuts or peanut butter as a nutritious addition to your diet can be done without guilt or breaking “the diet” bank, when eaten in the right portions. The recommended daily servings are a handful of peanuts (1-2 ounces depending on your size) or 2 tablespoons of peanut butter.

Over 20,000 male physicians were followed in the U.S. Physicians’ Health Study. Compared to those who rarely or never ate nuts such as peanuts, physicians who ate them two or more times per week cut their risk of cardiac death in half; they also cut their risk of coronary heart disease by a third.

Studies also show that kids are better able to concentrate and succeed in school when they’re not distracted by hunger; peanuts provide kids with the energy and satisfaction they need throughout the school day and after school.

Teach your kids how to make a peanut butter sandwich. It’s safe and (almost) mess-free!

The peanut is part of the legume family, which means it usually contains lots of B -vitamins that many senior adults lack in their diet. B-vitamins are especially important for memory and cognition.

Peanuts (especially the skins) contain resveratrol, a bioactive nutrient found to have anti-aging properties that protects cells from being damaged. And the fats found in peanuts can help ease joint pain caused by inflammation and wear-and-tear over the years.

The proteins found in peanuts also help repair damaged tissues and cells–damage caused when muscles are torn down before becoming bigger as a result of exercise.

Recent research shows that arginine may also help decrease the size of white fat cells and increase muscle mass/retention–a definite plus when trying to stay fit and lean.

A peanut butter sandwich is easily consumed by people with gum and teeth problems—and they taste great.

In Africa, a peanut paste, fortified with vitamins and minerals, is used to treat acute and severe malnutrition and related diseases. This paste does not require water or refrigeration, a scarcity in under-developed countries.