“Food is the foundation of our bodies and can truly be medicine. Making wise choices about what we eat can benefit all bodies, whether young, old, or somewhere in between. impact,” says Dr. Samara Starling, a nutritional scientist and research director at the Peanut Research Institute. “Peanuts are one of the easiest foods to include in a healthy diet. Peanuts are a powerful weapon. Research shows that daily consumption has significant short- and long-term benefits, including the prevention of chronic disease. Because there is.”

fight against heart disease
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in America. USfollowed by cancer.

There are many factors that increase your risk of developing heart disease, including high blood pressure, high cholesterol, and obesity. Diabetes. And while peanuts may be small, they pack a punch as they are a good source of monounsaturated fats, which have been linked to lower blood pressure levels.¹

University research in 2022 south australia Eating lightly salted peanuts twice a day before meals was found to reduce weight, lower blood pressure, and improve fasting blood sugar levels.² Furthermore, according to a 2014 study; purdue universitythe benefits peanuts have on blood pressure are seen regardless of whether the peanuts are flavored, salted, or unsalted. ³

Control cholesterol naturally
High LDL cholesterol, also known as “bad” cholesterol, causes plaque to build up in your arteries, making it difficult to carry blood to your heart.

Peanuts are naturally cholesterol-free and contain healthy monounsaturated and polyunsaturated fats, such as those found in olive oil and avocados, which lower HDL (also known as “good”) cholesterol. It helps increase levels and improve overall cholesterol levels.^Four

In fact, one ounce of peanuts contains 19 vitamins and minerals, many of which can help fight heart disease, including vitamin E, folate, niacin, magnesium, vitamin B6, zinc, copper, and potassium.

weight management
For many people, it’s a constant battle with weight gain, and snacking can lead to unwanted weight gain.

However, snacking mindfully can sometimes help. A 2015 study of Mexican-American school-age children found that replacing unhealthy snacks with peanuts or peanut butter supported lower body mass index (BMI) and improved overall health. I found out that it can be done.^Five

“Peanuts are a smart choice because they help you feel full. Peanuts are rich in the trifecta of protein, fiber, and healthy monounsaturated and polyunsaturated fats, which keep you feeling full for longer. It lasts,” explains Dr. Starling.

Prevention or management of diabetes
For people concerned about diabetes, peanuts and peanut butter are considered low GI foods. This means that sugar is released into the bloodstream more slowly. This helps prevent blood sugar spikes that can lead to a “crash.”

Overall, eating healthy low-GI foods can significantly reduce your risk of developing type 2 diabetes. According to a 2016 study; Harvard University showed that consuming animal proteins instead of plant proteins such as peanuts and peanut butter significantly reduced the risk of type 2 diabetes. ⁶

Nourishing the fight against cancer
Nut consumption has been shown to be significantly associated with reduced risk of: Cancer and cancer mortality.

Numerous studies have investigated the connection between peanuts and their anti-cancer properties.

• Increasing nut intake by 10g daily has been shown to reduce overall cancer mortality by 20%.⁷
• Consuming peanuts/tree nuts was associated with 84% lower odds of breast cancer when comparing participants who ate the most to those who ate the least.⁸
• In a 2008 study, participants who ate the most nuts had a 40% reduced risk of esophageal cancer compared to those who ate none.⁹
• Consuming peanuts and tree nuts was associated with a reduced risk of small cell cancer (a type of lung cancer) for every 5g per day.^Ten

It is believed that many compounds in peanuts work together synergistically to inhibit the development of cancer cells, rather than one component acting alone.¹¹ Two of these compounds are phytosterols and resveratrol.

Phytosterols, which occur naturally in high concentrations in vegetable oils, seeds, and legumes such as peanuts, offer a surprising array of health benefits. Studies have shown that it can inhibit the growth of colon, prostate, and breast cancer cells, as well as protect against heart disease.

in university research new york At Buffalo, phytosterols reduced prostate tumor growth by more than 40% and reduced the risk of cancer metastasis by almost 50%.^{12, 13} This phytochemical, which plants use to protect themselves from disease, exhibits anti-cancer properties. Some studies have shown that resveratrol may be beneficial for colorectal, prostate, brain, and bladder cancers.^14-17

It has also been noted that resveratrol has been used in combination with radiation therapy and certain chemotherapy treatments to potentially increase efficacy and reduce side effects.

“There are ways to stack the deck to promote health,” says Dr. Starling. “A nutritious diet, exercise, and adequate rest can lead to fewer health problems and longer lives.”

For more health news and peanut recipes, visit or follow PeanutInstitute.com. Facebook, twitter, Instagram, linkedin and pinterest.

to the original Albany, Georgia, The Peanut Institute is a nonprofit organization that supports nutritional research and develops educational programs to promote healthy lifestyles that include peanuts and peanut products. The Peanut Institute pursues its mission through research programs, educational initiatives, and the promotion of healthy lifestyles for consumers of all ages. As an independent forum, the Peanut Institute is uniquely positioned to collaborate with all sectors of the food industry, research community, academia, consumer groups, and government agencies.

source:

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Source Peanut Research Institute