When it comes to nutritional value, peanuts have plenty to offer. Not only do they make a tasty snack and a savory addition to salads and pad Thai, peanuts provide plant protein, vitamins, minerals and phyto-nutrients. Their healthy fats and carbohydrates help you stabilize your energy and triglyceride levels.
Triglycerides Explained
Triglycerides are the chemical form of fat in your body. Unused calories you have ingested are converted to triglycerides and stored in fat cells. Hormones then release the triglycerides as you need more energy. If you're eating more calories than you burn, you may develop high triglycerides.
According to the American Heart Association, normal level of triglycerides is less than 150 mg/dL, while "high" is 200 to 499 mg/dL and "very high" is 500 mg/dL or above.
Triglyceride Levels
According to experts at MayoClinic.com, high triglyceride levels may indicate other conditions such as type 2 diabetes, hypothyroidism, and liver or kidney disease -- and may also be a side effect of certain medications. The best ways to lower triglycerides include exercising regularly, limiting alcohol intake, losing weight, cutting back cholesterol, avoiding sugary and refined foods and choosing healthier fats.
Peanut Benefits
Studies cited by the Peanut Institute show that adding peanuts to your diet can help you lose weight and lower cholesterol. Peanuts have a low glycemic index -- which measures your body's level of blood sugar after you ingest carbohydrates -- and a high fiber content, both of which help keep hunger satisfied and pounds off. Because of their plant protein content, peanuts are cholesterol-free. They contain monounsaturated and polyunsaturated fats, the healthy sources of fat.
Healthy Fats Study
A study led by Professor Penny Kris-Etherton, nutritional researcher at Pennsylvania State University, compared the average American diet with four cholesterol-lowering diets, one considered low-fat and the other three including monunsaturated fats. While all four diets lowered cholesterol, the low fat diet had the biggest decrease in "good" cholesterol. "The key thing is that the low-fat diet increased triglycerides," says Professor Kris-Etherton, "but the monunsaturated fatty acid diets decreased triglycerides."
Peanut Potential
High triglycerides can also contribute to the development of cardiovascular disease, which a steady diet of peanuts can help offset. A study conducted at Purdue University and published in the "Journal of the American College of Nutrition" concluded that regular peanut consumption lowered serum triglycerides, the "bad" LDL cholesterol levels and the risk of cardiovascular disease.
References
- American Heart Association: Triglycerides
- MayoClinic.com: Triglycerides, Why Do They Matter?
- Peanut Company of Australia: All About Peanuts
- "Journal of the American College of Nutrition": Peanut Consumption Improves Indices of Cardiovascular Disease Risk in Healthy Adults; 2003
- Peanut Institute: 10 Reasons Peanuts Improve Health
