Peanut e-Bites: For better health, go nuts!

The Peanut Institute Eat Well, Eat Peanuts

January 26, 2012 Vol. 3.2

In This Issue
* For better health, go nuts!
* Bon Appetit solves the peanut riddle
* Magnesium prevents strokes-peanuts a good source!

* DASH Diet "Best Diet Overall"
* Peanuts decrease disease risk in obese

For better health, go nuts!

The January 2012 issue of AARP The Magazine includes an article that showcases nuts as a "top superfood". A University of Toronto study funded by The Peanut Institute shows that replacing 50 grams of carbohydrates in your diet with 2.5 ounces of nuts each day helps control blood glucose in people with type 2 diabetes. Data from other studies is also highlighted that shows that nuts truly are a "superfood" as they can prevent cancer, lower "bad" LDL cholesterol, lower cardiovascular disease risk, and prevent risk for obesity. To learn more about the University of Toronto study, click here.

The February 2012 Bon Appétit cover story examines the best approach to achieve perfect fried chicken. Peanut oil is their choice method of frying because of its dense, earthy flavor and high smoke point.

Magnesium prevents strokes-peanuts a good source!

In a recent study published in the American Journal of Clinical Nutrition, researchers found that people who consume foods rich in magnesium have fewer strokes. An intake of 100 mg of magnesium per day was associated with a 9% decrease of ischemic stroke. Peanuts contain 50 mg of magnesium in one ounce, or one handful, making it a good source of this important nutrient by providing 10% of your daily need. Compared to other nuts, those who consume peanuts and peanut butter achieve higher Recommended Daily Allowances (RDA's) for many hard to get nutrients, including magnesium. Click here to read more about the benefits of peanuts and magnesium.

DASH Diet considered "Best Diet Overall"

U.S News evaluated the top 25 diets and ranked the DASH diet in its top spot. Dietary Approaches to Stop Hypertension (DASH) is an eating plan developed to combat high blood pressure that emphasizes whole foods such as fruits, vegetables, nuts, and peanuts, and grains. Peanuts and peanut butter are recommended in the DASH diet because they are filled with heart-healthy monounsaturated and polyunsaturated fats that lower your bad cholesterol and keep your good cholesterol high. Click here to learn more about the DASH diet.

Peanuts decrease disease risk in obese

Research from a recent article in The Journal of Nutrition shows that foods with low glycemic loads can decrease inflammation in obese people. Inflammation has a major association with obesity and is thought to cause cancer, cardiovascular disease, and other chronic diseases. Glycemic load evaluates foods by how quickly they are absorbed into the body after eating and subsequently elevate blood sugar. Although many consider peanuts to be a nut, they are actually a legume, which generally have low glycemic loads. Peanuts have a very low glycemic load of 1, while other common snacks like pretzels and potato chips have glycemic loads of 16 and 11, respectively. To learn more about glycemic load, To learn more about glycemic load, click here.