The Peanut Prescription 🥜

Posted by Lori Shemek; November 1, 2022

What is one of the healthiest foods you may not be eating?  Peanuts!  Peanuts are one of the most popular nuts (really a legume) in the U.S. and for good reason, they are delicious. Most often people consume peanuts as peanut butter but however you decide to come by your portion, you will reap enormous health benefits.

So many are struggling with weight gain, vitamin deficiencies, type 2 diabetes, memory loss and more and yet there is good news: adding peanuts to your diet can be a powerful game-changer for your health, weight and brain health.

Science has shown that many of the foods we eat can either help or hurt our bodies. Choosing foods that help prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes, is one of the most powerful tools we have to reduce the onset of disease.

So, what we want to do is make a plan to optimize our health and peanuts can be a delicious and powerful addition!

For example, if you feel exhausted in the morning, what we eat the night before can have a big impact on how we feel the next day. Try having 1 serving (or about 1 handful) of peanuts as an evening snack to calm cravings and avoid the pull of choosing unhealthy processed and inflammatory foods. 

You may feel ‘hangry’ and run down by the afternoon. Try adding a serving of peanuts to your breakfast. Having peanut butter on multigrain or low-carb toast provides a 1-2 punch of protein and fiber for greater satiety (or satisfaction) to help you through lunchtime and beyond.

The problem of snacking too much is common and peanuts to the rescue again. Try out recipes  rich in fruits and vegetables like the Mediterranean or MIND Diets, which help satisfy hunger AND have shown great additional benefits for health — including a lower risk of Alzheimer’s Disease, and a delayed onset of Parkinson’s Disease. Or just enjoy a handful of peanuts as an after-dinner snack!

Peanuts and peanut butter are a superfood and an ingredient for good health

What are some of the benefits of peanuts?

• A single serving of peanuts, which is about a handful, is packed with 19 vitamins
  and minerals and contains seven grams of plant-based protein. A single serving
  of peanut butter is two tablespoons.
• Peanuts are considered an energy-dense food thanks to the plant-based protein
  and healthy fats they contain, which means the body taps into them for
  long-lasting fuel.
• Peanuts are high in three macronutrients – protein, fiber and healthy
  monounsaturated and polyunsaturated fats – so they help you feel full longer.
• Research has shown that the consumption of small amounts of peanuts or
  peanut butter has been associated with a reduced risk of cancer, heart disease
  and diabetes.
• For a mind and mood boost, a mid-morning peanut snack is just the ticket. A recent study of college students (ages 18-33) conducted by the University of Barcelona found that daily peanut or peanut butter consumption was associated with improved memory, a reduction in stress and decreased anxiety and depression.
  
  

Additionally:

• Burn more calories at rest. One trial noted an 11% increase in subjects’ REE (resting energy expenditure) after 8 weeks of peanut consumption.⁴
• Peanuts have a low glycemic index. That means they won’t spike your blood sugar the way sugary snacks or sodas might, which is what leads to the feeling of “crashing” later.
• Keep Your Mind Sharp. Peanuts contain the antioxidant resveratrol, which has shown to increase blood flow to the brain.⁵
• Greater satisfaction with fewer calories. 18% of calories from peanuts and peanut products are not absorbed by the body — which means they can help you stay satisfied without weighing you down.

Below is a delicious Moroccan inspired recipe Spicy Eggs with Smoked Peanuts to try out and power-up your health:

Spicy Eggs with Smoked Peanuts

Ingredients

2 Green bell peppers, peeled, seeded

2 Chile peppers, green or red, peeled, seeded

1/4 cup tomato paste

2 cups water – divided use

1/2 cup extra virgin olive oil

1 tablespoon paprika

2 tablespoons chili paste

1 tablespoon caraway seeds

1 teaspoon salt

1/4 teaspoon pepper

1 cup of toasted or smoked peanuts

8 whole eggs

Chickpeas for garnish

Chopped cilantro for garnish

Black olives, whole and pitted for garnish

Instructions:

1. Dissolve tomato paste in one cup of the water and set aside.
2. Toss the bell pepper and chile pepper into a food processor or blender and puree for 10-15 seconds.
3. In a large skillet, heat the olive oil over high heat; add the pureed peppers, tomato water, paprika, chili paste, caraway seeds, salt and pepper. Pour in the remaining cup of water. When mixture reaches a boil reduce heat to medium-low and simmer for 10 minutes. Then increase heat to medium for an additional 10 minutes.
4. Place mixture in large paella pan. Add in smoked or toasted peanuts.
5. Crack the eggs into the pan without breaking the yolks and cook in sauce over medium heat until they set, about 15 minutes.
6. Garnish with cilantro, chickpeas, and black olives. Enjoy!

Nutrition Information:

Per Serving: Calories 422; total fat 36g (saturated fat 6g, calories from fat 324); cholesterol 190mg; sodium 758mg; potassium 509mg; carbohydrates 14g; fiber 5g; protein 14g; sugar 5g; vitamin A 15% DV; Vitamin C 68% DV; calcium 9% DV; iron 17% DV

 

Enjoy peanuts with the assurance you are helping to optimize your health!