Researchers at Harvard School of Public Health and Brigham and Women’s Hospital in Boston have found that only one in five people could stick to a low fat diet versus more than half who stuck to a moderate fat diet. What makes this study even more interesting is that only the moderate fat group kept a significant amount of weight off for 18 months.

Half of the 101 overweight men and women in the study were told to eat a low fat diet (20% calories from fat) and half to eat a Mediterranean-style moderate fat diet (35% calories from fat, mostly monounsaturated from peanut butter, peanuts, mixed gourmet nuts, olive, canola and
peanut oils). All participants were given dietary advice to eat a diet of approximately 1200-1500 calories that was low in saturated fat and cholesterol.

Kathy McManus, MS, RD, director of nutrition at Brigham and Women’s Hospital and co-investigator of the study, says, “Any low calorie diet can work in the short run, but we need to know what kind of eating pattern can sustain long-term weight loss — which is key to preventing chronic disease. The subjects substituted high saturated fat foods, like butter, with healthy monounsaturated fat foods, like peanut butter. They tossed nuts on their salad instead of croutons and used small amounts of full fat salad dressings. My patients loved this diet because they could include favorite foods if they carefully watched portion sizes.”

Successful dieters in the Mediterranean-style moderate fat group increased peanut butter consumption by almost a serving (2 tablespoons) per day, increased peanut consumption by a half a serving (1/2 ounce or a small handful) and mixed nuts by almost a half a serving over their baseline diets. Other foods such as healthy oils (olive, peanut and canola) and avocados were added in small amounts. Surprisingly, those on the moderate fat diet increased consumption of vegetables by one serving per day. Intake of fiber, which most Americans don’t get enough of, was also increased significantly, and the moderate fat group tended to eat more protein compared to their baseline diets. In contrast, the low fat group decreased their consumption of vegetables and fiber compared to baseline.

Peanuts and peanut butter also contain fiber, vitamin E, folic acid, and many micronutrients important to health. Research studies have shown that peanuts and peanut butter can be part of a lower cholesterol diet and that they have a strong satiety value, keeping hunger at bay longer than some other low fat, high carbohydrate foods.

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Peanuts have a low Glycemic Index, which makes them an appropriate food for diabetic diets.

The Glycemic Index measures a food’s potential for raising or lowering blood sugar levels. White bread is used as the reference with an index of 100. In comparison, peanuts have a desirably low level at 13.

Blood sugar levels can regulate appetites, energy, moods and control the way food is turned into fat or fuel. Low response foods such as peanuts boost energy levels, burn off calories and build muscle.

Peanuts taste great and travel well making them a favorite snack of diabetics and others as well!

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Eating enough of the B vitamin, or folic acid, in the first few weeks of pregnancy can prevent certain disabling birth defects. Additionally, studies show that folic acid consumption may aid in decreasing incidence of stroke and heart attacks among the elderly.

Women of childbearing age, according to the FDA, should consume 400 micrograms of folic acid every day. On average most only get half that amount. A peanut butter sandwich or a snack of peanuts are an easy tasty way to incorporate more folic acid into the diet.

For example a one ounce serving of peanuts delivers as much as 17.5% of the Recommended Daily Intake (RDI) of folic acid. When spread on enriched bread, peanut butter delivers even more folic acid.

Eating enough folic acid can cut the risk by 50% of a baby developing with a neural tube defect in which the brain and spinal cord form improperly.

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* 1 (12 oz.) pkg. peanut butter flavored chips
* 1 (14 oz.) can sweetened condensed milk
* 1/4 c. butter
* 1 c. chopped peanuts [Do not use roasted peanuts or walnuts]
* 1 (6 oz.) pkg. semi-sweet chocolate morsels

On medium heat, melt 2 tablespoons butter, then the peanut butter chips, then 1 cup condensed milk. Remove from heat and stir in peanuts. Pour into wax paper-lined 8-inch square pan.

In small saucepan on medium heat, melt remaining butter, then melt chocolate morsels, stir in remaining condensed milk. Remove from heat, spread chocolate mixture on top of peanut butter mixture. Chill 2 hours or until firm. Do not let mixtures boil, the less heat used the smoother and creamier it will be.

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The Peanut Institute and a team of scientists at the U.S. Department of Agriculture (USDA) report that peanuts contain heart-healthy resveratrol. Recent studies on this plant compound found in red wine and grapes show that resveratrol may help reduce the risks of heart disease and cancer.

The average amount of resveratrol in one ounce of peanuts (without skin) is 73 mcg/g. In comparison, red wine contains approximately 160 mcg/fluid ounce.

It isn’t known exactly how resveratrol functions as a healthy food but some research shows that resveratrol can inhibit the build-up of platelets in blood vessels. It is also a potent antioxidant which can reduce the oxidation of LDL which in turn will lower cholesterol.

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