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01.03.03.14 The Peanut Institute © 2014 EAT PEANUTS DAILY! TOP 4 REASONS YOU SHOULD EAT A SMALL AMOUNT OF PEANUTS OR PEANUT BUTTER EVERYDAY. 1. Live a longer life. • Eating peanuts has been shown to increase the lifespan. • Recent research from Harvard showed that people who eat pea- nuts everyday decrease their risk of death from all causes by 20%. 1 2. Shrink your waistline. • Peanuts and peanut butter are beneficial for weight maintenance. • Research from Purdue University showed that peanuts increase the hormone peptide YY, which promotes satiety and fullness. 2 • Frequent peanut and peanut butter eaters have lower BMIs and body weight even if they consume more calories. 3 3. Follow your heart. • Peanuts carry the American Heart Association Heart-Check logo. • Research from Harvard showed that eating peanuts daily reduces risk of death from heart disease by 29%. 1 • Replacing red meat in the diet with a plant-protein like peanuts can decrease the risk of heart disease by 19%. 4 4. Prevent disease with plant protein • A one-ounce serving of peanuts contains about 8 grams of cholesterol-free plant protein. 5 • Peanuts contain more protein than any other nut. 5 • Research from Harvard shows that a diet high in red meat is associated with unfavorable biomarkers of inflammation and glucose metabolism. Substituting red meat with another protein food, such as peanuts, is associated with a healthier biomarker profile. 6 • Another study from Harvard found that swapping one serving of processed or unprocessed red meat for an alternative protein such as nuts can decrease risk of stroke by 17%. 7

eat PeanutS Daily! - Peanut · PDF file01.03.03.14 The Peanut Institute © 2014 eat PeanutS Daily! toP 4 reaSonS you ShoulD eat a Small amount of PeanutS or Peanut butter everyDay

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Page 1: eat PeanutS Daily! - Peanut · PDF file01.03.03.14 The Peanut Institute © 2014 eat PeanutS Daily! toP 4 reaSonS you ShoulD eat a Small amount of PeanutS or Peanut butter everyDay

01.03.03.14

The Peanut Institute © 2014

eat PeanutS Daily!toP 4 reaSonS you ShoulD eat a Small amount of PeanutS or Peanut butter everyDay.

1. Live a longer life. • eating peanuts has been shown to increase the lifespan.

• recent research from harvard showed that people who eat pea-nuts everyday decrease their risk of death from all causes by 20%.1

2. Shrink your waistline. • Peanuts and peanut butter are beneficial for weight maintenance.

• research from Purdue university showed that peanuts increase the hormone peptide yy, which promotes satiety and fullness.2

• frequent peanut and peanut butter eaters have lower bmis and body weight even if they consume more calories.3

3. Follow your heart.• Peanuts carry the american heart association heart-Check logo.

• research from harvard showed that eating peanuts daily reduces risk of death from heart disease by 29%.1

• replacing red meat in the diet with a plant-protein like peanuts can decrease the risk of heart disease by 19%.4

4. Prevent disease with plant protein• a one-ounce serving of peanuts contains about 8 grams of

cholesterol-free plant protein.5

• Peanuts contain more protein than any other nut.5

• research from harvard shows that a diet high in red meat is associated with unfavorable biomarkers of inflammation and glucose metabolism. Substituting red meat with another protein food, such as peanuts, is associated with a healthier biomarker profile.6

• another study from harvard found that swapping one serving of processed or unprocessed red meat for an alternative protein such as nuts can decrease risk of stroke by 17%.7

Page 2: eat PeanutS Daily! - Peanut · PDF file01.03.03.14 The Peanut Institute © 2014 eat PeanutS Daily! toP 4 reaSonS you ShoulD eat a Small amount of PeanutS or Peanut butter everyDay

01.03.03.14

The Peanut Institute © 2014

How to incorPorate PeanutS into your everyday diet. use peanut butter as a dip for raw fruits and veggies or try some of our favorite peanut swaps.

5 ways to power up your plate with peanuts

1 Topyoursaladwithpeanutsinsteadofcroutons.

2 Tradebreadcrumbsforcrushedpeanutsinhomemadeveggieburgers.

3 Blendpeanutbutterintohummusinsteadoftahini.

4 Spreadpeanutbutterinsteadofcreamcheeseonyourbagel.

5 Trypeanutbutterinsteadofbutterormargarineonwafflesorpancakes.

Grab a handful of peanuts on the go or dip a spoon right into the peanut butter jar.

calorieS 280

FaT 13g

carB 10g

FiBer 2g

ProTein 31g

MakeS

2servings

reciPe: bakeD Peanut CruSteD tilaPia2Tbspall-purposeflourorpeanutflour

1largeegg

1.Preheatovento425F.

2.lineupthreewideshallowdishes.Puttheflourinthefirst;beattheegginthesecond;putthepeanutsinthethird.Seasonthetilapiafiletswithsalt.

3.Dredgeonefiletintheflour,shakingofftheexcess.Dipthefiletintheegg,thencoatitwithpeanuts.Setthefiletonaplateandrepeatwiththesecondfilet.

4.Placethetilapiafiletsonasheetpancoatedwithcookingsprayandbakeintheovenfor8-12minutesuntilthefishflakeseasilywithafork.Serveimmediately.

optional:topwithfriedscallionsandginger.

1. bao y, han J, hu fb. association of nut consump-tion with total and cause-specific mortality. N Engl J Med. 2013;369:2001-11.

2. reis CeG, ribiero Dn, Costa nmb, bressan J, mattes rD. acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised crossover clinical trial. British Journal of Nutrition, available on CJo 2012 doi:10.1017/S0007114512004217.

3. kirkmeyer S., mattes r., effects of food attributes on hunger and food intake. Int J Obesity. 2000;24:1167-75.

4. Pan a, et al. red meat Consumption and mor-tality, Arch Int Med. 2012;172(7): 555-63.

5. u.S. Department of agriculture, agricultural research Service. 2013, uSDa national nutrient Database for Standard reference, release 26. nutrient Data laboratory home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.

6. ley Sh, Sun Q, Willett WC, et al. associations between red meat intake and biomarkers of inflammation and glucose metabolism in women. Am J Clin Nutr. 2014;99(2):352-360. doi:10.3945/ajcn.113.075663.

7. bernstein am, Pan a, rexrode km, et al. Dietary protein sources and the risk of stroke in men and women. Stroke J Cereb Circ. 2012;43(3):637-644. doi:10.1161/Strokeaha.111.633404.

1/4cupcrushedpeanuts

2tilapiafilets(4ozeach)