Peanuts provide a healthy source of plant-based protein, fiber and unsaturated fat. Considerable research suggests that peanuts reduce low-density lipoprotein, or LDL, the "bad" cholesterol. But peanuts are high in calories, so limit your portions. A 1-oz. serving of peanuts, just a small handful, has 161 calories, 7.3 g of protein, 4.6 g of carbohydrates and 14 g of fat. Peanuts can also cause serious, sometimes fatal, allergic reactions.
Peanuts and High Cholesterol
A study published in "Public Health Nutrition" in October 2010 tested the effects of peanuts on cholesterol levels and other markers for cardiovascular disease. The study included 54 men with cholesterol levels ranging from 200 mg/dl, or milligrams per deciliter of blood, to 350 mg/dl. Total cholesterol levels higher than 200 mg/dl put you at borderline risk for heart attacks and strokes, reports MayoClinic.com, and levels above 240 mg/dl put you at high risk. All participants in the study followed their normal diets, but some added 77 g of peanuts to their daily eating plans for four weeks. Those who ate peanuts realized a reduction in their blood pressure and improvements in their ratios of LDL and high-density lipoprotein, or HDL, the "good" cholesterol.
Harvard Study
A study by the Harvard School of Public Health found that regular consumption of nuts and peanut butter reduced cholesterol and other risk factors for cardiovascular disease among women with type 2 diabetes. For 12 years, researchers evaluated the health of 6,309 women with type 2 diabetes. They found that women who included at least five servings per week of peanut butter or nuts tested lower for LDL and total cholesterol than women who did not eat nuts or peanut butter, according to an article published in the July 2009 issue of "The Journal of Nutrition."
Heart-Healthy Properties
Peanuts provide a good source of heart-healthy unsaturated fats. But their fatty acid content alone does not explain their role in reducing cholesterol and other risks for coronary artery disease, according to an article in the September 2008 issue of "The Journal of Nutrition." Researchers noted that additional properties in peanuts provide heart-protective benefits. These include fiber, plant protein, calcium, magnesium and potassium, as well as phytochemicals such as resveratrol. The Penn State scientists analyzed four peanut studies. They found that persons who consumed the most peanuts proved 35 percent less likely to develop coronary heart disease than those who consumed the least.
Considerations
If you choose to eat peanut butter instead of raw peanuts, it contains more calories, protein and fat per serving. Two tablespoons of peanut butter have 188 calories. A serving contains 8 g of protein, 16 g of fat and 6.3 g of carbohydrate. The fat in peanuts and peanut butter count toward your total fat consumption. A cholesterol- and heart-friendly diet limits total fat intake to between 44 g and 78 g per day, based on a diet of 2,000 calories a day.
References
- "Public Health Nutrition"; Peanut Consumption and Cardiovascular Risk; M. Ghadimi Nouran, et al.; October 2010
- MayoClinic.com; High Cholesterol - Tests and Diagnosis; June 2011
- "The Journal of Nutrition"; Regular Consumption of Nuts Is Associated with a Lower Risk of Cardiovascular Disease in Women with Type 2 Diabetes; T.Y. Li, et al.; July 2009
- U.S. Department of Agriculture Nutrient Database; Peanuts, All Types, Raw; Peanut Butter, Smooth Style, with Salt
- "The Journal of Nutrition"; The Role of Tree Nuts and Peanuts in the Prevention of Coronary Heart Disease: Multiple Potential Mechanisms; P.M. Kris-Etherton, et al.; September 2008
- MayoClinic.com; Healthy Diet: End the Guesswork with These Nutrition Guidelines; February 2011
