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Eat Peanuts!

Food Fitness. Nourish your body.

Now you can eat peanuts in your diet - guilt free!

Eat Peanuts!

When researchers at Vanderbilt University tracked the diets of more than 70,000 Americans for 5-1/2 years, they found that those who ate the most peanuts had a 21 percent lower risk of death in that time frame than those who ate the least.

Just a small handful every day could gain you similar benefits. It's the unsaturated fatty acids, fiber and antioxidants that work magic that benefits your heart.

People who love nuts are celebrating the new research findings that state the unsaturated fat in nuts can actually reduce your risk of heart disease. This is great news for many, but some nutritionists are not buying into it just yet.

The director for the Center for Science in the Public Interest, Bonnie Liebman, says, "Nuts are a very dense source of calories". She is concerned this new data may cause weight-watchers to consume too many calories.

On the brighter side, other nutritionists are convinced the excess calories in nuts will do your diet no harm due to their beneficial properties.

So how do we muddle through the confusion?

We suggest using the age-old theory of moderation in all things.

If you love nuts and want to put them back into your diet, by all means do so. Just watch the amount you consume and try to limit your intake to an ounce or two a day.

Various Nuts

How much is that?

Here is a chart to help you in determining an ounce of various nuts:

Type of Nut # of Nuts in 1-ounce Calories
Almonds
22
170
Brazil nuts
6 to 8
185
Cashews
18
160
Hazelnuts
20
175
Macadamias
10 to 12
200
Peanuts
18
165
Pecan halves
20
200
Pistachios (shelled)
47
160
Walnut halves
14
185

Printable page of the caloric content chart  (a new window will open for you).

The FDA on Nuts

The Food and Drug Administration recently allowed a qualified health claim for the following nuts.

  1. Peanuts.
  2. Almonds
  3. Pecans
  4. Hazelnuts.
  5. Pistachios.
  6. Walnuts.

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of these nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Did you know?

September 13th is National Peanut Day.

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