During the 1990s' anti-fat craze, peanuts were driven off the dinner table. But now, demand for peanuts is growing, reaching the highest level of consumption in 20 years. This is because the latest research has found that past understandings of peanuts' nutritional value were mistaken, and more and more doctors are now recommending eating peanuts to maintain heart health.
Peanuts are nutritious and can help with weight loss—fried peanuts, peanut butter, and even cakes with peanut crumbs are all beloved by Americans.
Americans are eating peanuts again
The United States is a major peanut producer, but in the 1990s, out of a fear of obesity, Americans一度 abandoned peanuts from their dinner tables. They believed that peanuts had too high a fat content. Nutritionists point out that peanuts' fat content accounts for about 30% to 39% of their nutritional value, whereas corn, a plant-based food with a relatively high fat content, has only about 4%.
During the 1990s' anti-fat craze, as Americans turned to low-fat foods, the consumption of peanut butter and peanut snacks plummeted. To change this situation, the peanut industry conducted in-depth research into the health effects of peanuts on people. The research results showed that peanuts are actually a beneficial food for people. After dispelling people's misconceptions about peanuts, the total consumption of peanuts last year surged to nearly 1.7 billion pounds, up from 1.5 billion pounds the previous year.
In the 2003-2004 harvest year, the consumption of peanut snacks climbed to 415 million pounds, a historic high since the 1990s. Meanwhile, peanut butter consumption soared from 700 million pounds in the 1990s to 900 million pounds. "Our mothers used to make us eat peanuts and peanut butter," said Dionne Kochler, executive director of the Georgia Peanut Commission. "Now we know our mothers were right. But to determine whether peanuts are actually harmful or beneficial to human health, many researchers and universities have devoted a great deal of effort to studying this."
According to the latest dietary guidelines issued by the U.S. federal government, peanuts containing unsaturated fats can be eaten in moderation. "We now know that the type of fat in peanuts is actually beneficial to our health," said Rona Sandoni of the American Dietetic Association. "It doesn't clog our arteries like saturated fats; on the contrary, it helps keep our arteries clean." However, this must be on the premise of not overeating, which is a common misconception among peanut lovers. Each ounce of peanuts contains 14 grams of fat. A handful of peanuts can have as many as 200 calories. "Peanut intake should be kept at a low level to avoid excessive calorie intake," said Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburgh Medical Institute. "Limiting intake to 200 calories is a good choice. The problem is the amount of peanuts. It's hard to eat just a small serving of peanuts."
How to eat peanuts for better nutrition?—Peanuts are nutritious and comprehensive, a good and economical source of protein, rich in monounsaturated fatty acids, cholesterol-free, containing dietary fiber, and a natural low-sodium food. Peanuts are rich in many essential micronutrients such as vitamin E, folic acid, niacin, B1, magnesium, potassium, copper, zinc, and iron. They have the effect of lowering blood lipids, preventing cardiovascular diseases, diabetes, and related cancers, and at the same time help control weight and reduce obesity. Therefore, peanuts and peanut butter are the most popular foods in the United States, even among vegetarians or people who want to reduce meat consumption. American Olympic diving champion Greg Louganis said, "Peanuts are a champion's food."
In the past 10 years, as peanuts fell out of favor, American consumers began to turn their attention to vitamin E, niacin, thiamine (B1), riboflavin, B6, and minerals like copper, phosphorus, potassium, zinc, and magnesium in peanuts. These nutrients are also a good source of fiber and protein. Peanuts also contain a small amount of resveratrol, an antioxidant also found in red wine. Although the French love cheese and other high-fat foods, they also love to drink red wine, so the incidence of heart disease remains low, which shows that resveratrol can have a protective effect on the heart.
Some university studies have shown that peanuts can help prevent heart disease, lower cholesterol, and aid in weight loss. The weight loss effect of peanuts may be because it can make people feel satisfied, so their overall food intake begins to decrease. A Harvard study found a link between eating peanut butter and a reduced risk of diabetes. The U.S. Food and Drug Administration has even approved peanuts and some nuts as qualified health foods. Peanut food producers can state on food packaging that eating 1.5 ounces of peanuts per day can reduce the risk of heart disease.
A scientist at the University of Georgia, Anna Resurreccion, focused her research on the resveratrol in peanuts. By applying pressure to peanuts, slicing the kernels, or using ultrasonic experiments, she found that the resveratrol content in peanuts is much higher than that in red wine. "Your children are unlikely to like to drink red wine, but most of them love to eat peanut butter and peanut snacks," said Resurreccion.