From coast to coast, healthcare professionals are promoting the benefits of a plant-based diet.

To add more credence to the notion that eating things that come out of the ground or off a tree can be incorporated into healthful eating patterns, the 2010 Dietary Guidelines for Americans specifically points out the need for a shift in food intake patterns to a more plant-based diet (one that emphasizes fruits, vegetables, whole grains and nuts) (CNPP, 2010).

Here’s how peanuts fit into a plant-based diet:

Some animal-based proteins are a significant source of saturated fat in the “traditional” American diet. So non-fat, low-fat, or lean choices should be selected.

Diets high in cholesterol and saturated fats are associated with a high risk for heart disease and some forms of cancer. (USDA, 2005)

On the other hand, plant-based protein, like peanuts, does not contain cholesterol and has relatively low levels of saturated fat. 

Multiple surveys have shown that dietary cholesterol and saturated fat intake can be reduced by replacing animal-based protein with plant-based protein (Fraser, 1992; 1995).
 

Here’s how peanuts fit into a plant-based diet: (Continued)

Plant-based proteins are higher in fiber than animal-based proteins.

Fiber aids digestion and is one of the nutrients that helps promote a feeling of fullness (Alper, 2002). Eating a diet high in fiber may result in consuming fewer calories over the course of the day.

Vegetables, fruits, whole grains, nuts and other plant-based foods provide an array of protective nutrients called antioxidants. Antioxidants may reduce oxidative stress and, therefore, oxidative stress-related disease such as inflammation. (Bloomhoff, 2006).

The combination of protein, “good fats,” fiber and water, link plant-based eating patterns, as part of a healthful diet, can lead to more effective weight management and reduce the risk for disease (AICR, 2007).

	Peanuts and peanut butter can be part of a tasty and healthy eating plan to help meet the following 2010 Dietary Guidelines (USDA, 2011): Reduce daily sodium intake to less than 2,300 mg and further reduce intake to 1,500 mg among persons who are 51 and older, and those of any age who are African-American or have hypertension, diabetes or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children and the majority of adults. Peanuts are naturally low in sodium. Peanuts and peanut butter contain mono- and poly-unsaturated fatty acids (One serving, or one ounce, of peanuts contains 14 g of fat, of which 11.5 grams are unsaturated fat. One serving, or two tablespoons, of peanut butter contains 16 g of fat, of which 12.5 grams are unsaturated fat.) Consume less than 300 mg per day of dietary cholesterol. Peanuts and peanut butter are naturally cholesterol-free. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Peanuts have more protein than any other nut. Choose foods that provide more potassium, dietary fiber, calcium and vitamin D, which are nutrients of concern in American diets.