Peanut Butter, Nuts Contain Vitamins That Many American Diets Lack
By Kelli Miller Stacy

Eating two spoonfuls of peanut butter straight from the jar may seem like a guilty pleasure, but new research shows it could be a healthy habit.

Researchers from Pennsylvania State University found that men, women, and children who ate a daily dose of peanuts or peanut butter were better able to meet the Recommended Daily Allowance (RDA) for vitamins and nutrients than those who steered clear.

A single serving of peanut butter is equal to two tablespoons. One ounce of nuts equals one serving.

Including peanuts and peanut butter daily in a calorie-balanced diet can help meet nutrient goals set by the U.S. government, nutritionist and study researcher Penny Kris-Etherton, PhD, RD, says in a news release. The study was funded in part by The Peanut Institute.

The findings are published in the December issue of the Journal of American College of Nutrition.

Specifically, the diets of peanut and peanut butter eaters were higher in vitamins A and E, folic acid, calcium, magnesium, zinc, iron, and fiber. Nuts are also loaded with monounsaturated fats, which have been linked to lower cholesterol.

In recent years peanut butter and nuts have been shown to be part of a healthy diet. A Harvard study in 2002 showed that women who regularly ate peanut butter and nuts had a reduced risk of type 2 diabetes. And the more they ate, the lower their risk was. And in July 2003 the FDA approved a qualified health claim for almonds, hazelnuts, pecans, pistachios, walnuts, and peanuts for use in advertising and package labels.

Packages of nut products that meet the FDA's requirement can now carry the following claim:

"Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." An ounce and a half serving of nuts is about a third of a cup or a small handful.

In this new study, the researchers found that men and children who regularly ate nuts had lower cholesterol. There was no significant effect in women.

But peanuts and peanut butter are high in fat, so there's a concern that eating too much could make a person gain weight.

The researchers found that calorie intake was indeed higher in people who regularly ate nuts. However, BMI -- an indicator of body fat -- was actually lower in nut eaters.

If you are allergic to peanuts, you do not have to eat peanut butter to get essential vitamins and nutrients. There are other ways to increase your intake of vitamins and minerals, such as eating more fruits and vegetables.

Is Peanut Butter Really Healthy?
By Kathleen Zelman, MPH, RD/LD

Much of the confusion surrounding peanut butter is related to its decadently delicious taste. It is hard to believe that something so wonderful could also be good for you. Peanut butter lovers, rejoice -- the news is good. According to recent USDA research, commercial peanut butter is chock full of good nutrition without those unhealthy trans fatty acids. The only limitation to enjoying peanut butter is the two-tablespoon portion size.

Peanuts and peanut butter are loaded with fat; however, it is the heart-healthy, unsaturated type of fat. Over 80% of the fat in peanuts comes from monounsaturated and polyunsaturated fats -- both kinds shown to be beneficial in lowering blood cholesterol levels.

We all need fat in our diets but the caveat is to keep the total amount of fat as low as possible and, when choosing fats, choose the healthy unsaturated kind such as peanut butter or olive oil.

Recently, the FDA approved a health claim that says, "Diets containing one ounce of nuts per day can reduce your risk of heart disease," due to the overwhelming scientific research supporting the nutritional role of nuts. Peanut butter is not only an inexpensive source of plant protein and healthy fats but also packed with nutrients including vitamin E, folate, niacin, copper, potassium, selenium, zinc, magnesium, and fiber.

By law, peanut butter must contain 90% peanuts -- most brands actually contain 92%-93%, leaving very little room for additional ingredients. Small amounts of sugar, salt, stabilizers, and hydrogenated vegetable oils make up the remaining 10%.

The hydrogenated vegetable oils that are added to commercial peanut butter amount to only 1%-2% of the total weight, not enough to register the minute amount of trans fats. In fact, when labeling laws go into effect, peanut butter labels will boast "0" in the trans fat content.

Americans' love affair with peanut butter results in the purchase of more than 800 million pounds per year. Can you imagine childhood without peanut butter and jelly sandwiches? Who doesn't love peanut butter on bread, crackers, or straight from the jar? According to folklore, peanut butter was invented in 1890 as a health food for malnourished patients -- with good reason.

Most dieters shudder when you suggest peanut butter as part of a healthy diet. For years, savvy dieters have shunned nuts and peanut butter as forbidden foods because of their high fat content. Forget everything you ever knew about peanut butter and delight in knowing they are now considered health food. Once again, the key to including the great taste of peanut butter into a healthy diet without adding extra fat and calories is portion control.

To find a food that is delicious, nutritious, and filling is a dieter's dream come true. Dieters who eat nuts tend to stick to their diets because the fat and fiber content of nuts are very filling. As a result, they are not as hungry and ultimately eat less and lose more weight. Portion Control

Nuts might be considered health food but they don't give you a license to overindulge. When you add nuts or peanut butter to your diet, you add the health benefits, but you also add calories. The goal is to eat nuts or peanut butter instead of other fat sources in the diet such as cakes, cookies, or chips. So don't worry about trans fats in peanut butter, enjoy one of America's favorite foods but do so in moderation.

http://my.webmd.com/content/article/75/89622.htm