The Peanut Institute Peanut eBites

Peanut Nutrition White Paper NEW White Paper on Peanut Nutrition from The Peanut Institute   

The Peanut Institute has created a concise eight-page PDF booklet, "Peanuts: A Superfood for All Ages", which summarizes the nutrition research on peanuts and peanut products. A snapshot of the white paper topics is shown below. A downloadable copy of the booklet is available here. Please send us your comments or contact us at if you would like to USE or LINK TO this white paper. We will be glad to help!


Research has shown that a handful of peanuts a day can decrease the risk of heart disease by half. Peanuts, peanut butter, peanut flour, and peanut oil have all been shown to play a role in decreasing heart disease risk and lowering cholesterol. In addition, peanuts are packed full of healthy nutrients that benefit heart health including healthy oils; plant-protein; vitamins and minerals like niacin, vitamin E, potassium, and magnesium; and numerous bioactives like phytosterols and resveratrol that all play a role in heart health. Learn more about the research behind peanuts and heart disease on page 3 of the white paper.  
Plant-powered nutrition

Reduces Risk of Diabetes  

Peanuts and peanut butter have been shown to decrease the risk of diabetes and help maintain better blood sugar control; even peanut oil has been shown to have anti-diabetic properties. The risk of type 2 diabetes decreases the more frequently you eat peanuts or peanut butter and a 1-ounce serving of peanuts or 1-Tbsp of peanut butter five or more times a week can cut the risk of diabetes by about 25%. The protein, healthy oils, and fiber in peanuts and peanut butter contribute to its low glycemic load and effects on blood sugar. Peanuts can help control blood sugar as a snack or with meals, and research shows they can even have a positive effect on blood sugar all day long when eaten at breakfast. Check out page 4 of the white paper to learn more about peanuts and diabetes.
Manages Weight & Satiety
Peanuts are a natural hunger buster that has been shown to promote weight maintenance and weight loss in adults and children. Peanut eaters have a lower BMI than non-peanut eaters and tend to be leaner even though they consume more calories. This may be due to their effects on satiety. Peanuts and peanut contain a unique combination of nutrients that can effect appetite as well as the desire to eat; one study even showed that peanut butter at breakfast increases the release of a hormone that contributes to feelings of fullness throughout most of the day. To learn more about peanuts and weight maintenance turn to page 5 of the white paper.

Nutrient Dense & High Protein 

Peanuts are packed full of important nutrients to help benefit health. They contain an ideal balance of protein, healthy oils, and fiber to make them a heart healthy and diabetes friendly food. They contain more protein than any nut and are considered a good source of fiber. According to USDA, they are a good or excellent source of eight vitamins and minerals which is more than any other nut. They also contain many bioactives that contribute to their high antioxidant capacity. All parts of the peanuts contain important nutrients, even the skins. In fact, they have been shown to have a higher antioxidant capacity than green tea and red wine when consumed with their skins. Furthermore, this antioxidant capacity doubles when the peanuts are roasted with their skins. To find out more about the many nutrients found in peanuts, check out page 6 of the white paper.
Fits with All Healthy Eating Patterns  usdg 001
Peanuts are a tasty and nutritious addition to any healthy diet whether it is moderate fat, high fat, vegetarian, or for heart health. They contribute beneficial plant-protein to any plant-based diet, and provide healthy oils, fiber, and nutrients recommended by the 2010 US Dietary Guidelines. The USDA MyPlate includes peanuts and peanut butter in the protein group which should represent 15-35% of calorie intake. Peanuts are also an important part of the Mediterranean-style diet and the DASH diet that have been shown to have a positive effect on heart health. Peanuts and peanut products are also well-liked and affordable making them an easy choice for any snack or meal. Go to page 7 of the white paper to learn more about how peanuts can fit into any healthy meal plan.
In This Issue
Diabetes Friendly
Manage Weight and Satiety
Nutrient Dense
Fits In All Healthy Eating Patterns