Power Your Way Through Life

Power Your Day with Peanut Flour
Peanut flour contains about 10 to 14 grams of protein per ounce depending on the fat concentration, and can be a great addition to any protein shake or smoothie.
Peanut flour is available for purchase online at The American Peanut Shellers Association.

Heart-Healthy Peanuts
Weight Maintenance
Diabetes
Kids and Adolescents
Heart Healthy
Eat a handful of peanuts a day
Eat a handful of peanuts or two tablespoons of peanut butter every day day to reduce your risk of dying from cardiovascular disease.
EATING PEANUTS DAILY REDUCES THE RISK OF HEART DISEASE
- Numerous studies have shown that eating peanuts regularly benefits heart health.
- Four large studies showed that the more frequently you eat peanuts, the more you decrease your risk of heart disease.
- Consuming 1-1.5 ounces of peanuts once or twice a week reduces risk of heart disease by 25%.
- Eating peanuts five or more times per week reduces the risk of heart disease by half.
The risk of heart disease decreases the more frequently you eat peanuts
EVEN SALTED PEANUTS CAN BE LOW SODIUM
Oil-roasted salted peanuts are certified by the American Heart Association to carry the Heart-Check logo.
1 ounce of salted peanuts generally contains less sodium than one dinner roll.
Download The Peanut Institute’s Heart-Healthy Peanuts fact sheet, 2017
Download The Peanut Institute’s Heart-Healthy Peanuts fact sheet, 2014
PEANUTS ARE INCLUDED ON THE LIST OF FOODS CERTIFIED BY THE AMERICAN HEART ASSOCIATION
Learn more about why peanuts are a heart-healthy food.
1 ounce of salted peanuts generally contains less sodium than one dinner roll.
ALL PARTS OF THE PEANUT BENEFIT HEART HEALTH
HEALTHY FATS
- Peanuts contain the same healthy monounsaturated fats as olive oil, which help to decrease bad cholesterol and increase good cholesterol.
- Research shows that eating peanuts daily significantly reduced cholesterol and triglycerides for those with elevated levels at baseline.
PLANT-BASED PROTEIN
- Peanuts contain almost 8 grams of plant-based protein per ounce—more protein than any other nut.
- Replacing red meat with a plant-based protein like peanuts can decrease the risk of heart disease by 19%.
- Peanuts contain a unique amino acid profile high in arginine. Arginine promotes the production of nitric oxide–a vasodilator that works to open blood vessels and improve blood flow.
- Peanuts contain more arginine that any other nut and any other whole food.
Diabetes
Including peanuts and peanut butter as a part of a healthy diet may be as effective as prescribed medications in reducing long-term blood glucose, also known as Hemoglobin A1C.
PEANUTS AND PEANUT BUTTER ARE ASSOCIATED WITH DECREASED RISK OF TYPE 2 DIABETES
- A major study from Harvard showed that the risk of type 2 diabetes decreases the more frequently peanuts and peanut butter are consumed.
- Even a handful of peanuts or two tablespoons of peanut butter a day can reduce risk of heart disease by 25%.
PEANUTS STIMULATE INSULIN RELEASE
Peanuts and peanut butter promote stable blood sugar
- The healthy oils and plant-based protein in peanuts and peanut butter help maintain stable blood sugar levels.
- Eating a handful of peanuts every day may be as effective in reducing long-term blood glucose or Hemoglobin A1C as prescription medication.
Peanuts and peanut butter prevent sugar crashes
Peanuts help maintain balanced blood sugar levels to prevent crashing, keeping energy levels and appetite in check.
Weight Maintenance
Frequent peanut eaters are leaner
Peanut eaters feel satisfied and naturally compensate for up to three-quarters of the calories consumed from the peanuts because they do not add additional calories to their daily diets.
PEANUTS AND PEANUT BUTTER ARE FILLING AND CONTRIBUTE TO MORE SUCCESSFUL WEIGHT LOSS AND MAINTENANCE
Eating peanuts reduces hunger and helps manage weight. Researchers attribute this effect to the plant-based protein, fiber and low glycemic index of peanuts and peanut butter.
Peanuts keep you satisfied
Peanuts and peanut butter “stick” with you for about 2 1/2 hours versus 1/2 hour for a high-carbohydrate food like rice cakes.
Peanut eaters are leaner
Adults and children who eat peanuts and peanut butter have significantly lower BMIs than non-peanut eaters.
FOR THE GREATEST EFFECT, EAT PEANUTS OR PEANUT BUTTER FOR BREAKFAST
Eating peanuts or peanut butter for breakfast increases the hormone PYY, which promotes satiety and satisfaction, helping to control appetite for up to eight hours.
Prevention for Kids
The new nutrition standards for smart snacks in school highlight peanuts as a healthy snack with zero empty calories. Download the USDA smart snacks in school infographic.
PEANUTS AND PEANUT BUTTER IMPROVE KIDS’ NUTRITION
Why Peanut Butter?
- Dips are often used to encourage vegetable and fruit consumption, but not all dips are healthy.
- Peanut butter is high in essential nutrients, fiber, and protein.
- Peanut butter is well liked by children.
PEANUTS AND PEANUT BUTTER ALSO HELP PREVENT OBESITY IN SCHOOL-AGED CHILDREN
Overweight 12-year-old children who ate peanuts or peanut butter every day as an afterschool snack lost weight over a six-month period and 62% of the group continued to lose or maintain weight over a two-year period.
*LOST OR MAINTAINED WEIGHT (not “maintainted”)
PEANUTS AND PEANUT BUTTER ALSO REDUCE THE RISK OF BREAST DISEASE IN YOUNG WOMEN
“These findings suggest that peanut butter could help reduce the risk of breast cancer in women,” according to Graham Colditz, MD, DrPH, senior author and associate director for cancer prevention and control at Sileman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine. Read more about this study in The Peanut Institute’s Food for Thought booklet.
Peanut Butter: the Perfect Veggie Dip
Pairing vegetables with a nutrient-rich dip like peanut butter instead of salad dressing is an effective, simple strategy for children and adolescents that helps build positive eating habits, increases vegetable intake, and may contribute to healthier lifestyles and chronic disease reduction.