| |
Weight Management
| |
Vocabulary Lesson:
Satiety: feeling of fullness.
While eating anything will
contribute to satiety, a few food
components have been identified that
may help your body maintain the
feeling of fullness: fat, protein,
fiber (Alper, 2002).
|
|
Preliminary research suggests that nuts
may be satiating and that they may help moderate your
appetite (Mattes, 2008).
Peanuts contain protein and fiber, which researchers
predict enhance the feeling of fullness and may even be
beneficial for a weight-loss plan (Alper, 2002).
Studies also suggest that eating foods rich in
monounsaturated fatty acids, such as peanuts and peanut
butter, may help individuals stick to a calorie-reduced
diet intended for a weight-loss plan (Pelkman, 2004).
|
|
|
 |
|
 |
Living A Gluten-Free Life
Gluten is a protein found in wheat, barley and rye,
and any products that are made from these grains. People
with gluten sensitivity and celiac disease must follow a
gluten-free diet to limit the damage to their intestines
that can be caused by eating gluten. The good news is
that peanuts, peanut butter, peanut flour and peanut oil
are naturally gluten-free.
|
|
Vocabulary
Lesson:
Celiac
disease is a digestive disorder that damages the small
intestine and interferes with
absorption of nutrients from food.
People who have celiac disease
cannot tolerate the
protein-gluten-found in wheat,
rye, and barley. More than 2 million
people in the United States have the
disease (NDDIC, 2009). |
|
|
Fortunately, people with gluten sensitivity have more
choices than ever before. And one of those choices is peanut
flour. Peanut flour is a versatile peanut product,
providing a nutritious and distinctive solution for
those on a gluten-free diet. The uses are endless for
defatted peanut flour. It can be used in place of
regular breadcrumbs to coat chicken and fish for a
crispy shell, in place of all-purpose flour as a
thickener for sauces and soups, and as a protein supplement
in smoothies and other recipes. Peanut flour is a great
way to add flavor, texture and nutrients to any recipe.
When mixed with rice or tapioca flour, peanut flour can
be a perfect solution for baking cookies, breads,
waffles and dumplings.
Peanut flour not only adds flavor to a dish, but it also
adds important nutrients that people on a gluten-free
diet need. “Grains are an important part of a healthy
diet. They are a good source of complex carbohydrates,
various vitamins and minerals and are naturally low in
fat. Because people with celiac disease must avoid
gluten… it can be a challenge to get enough grains”
(Mayo, 2008).
Peanut products like defatted peanut flour offer a
variety of nutrients also found in grains. Peanut flour
is very low in saturated fat and cholesterol. It is also
a good source of folate, magnesium, copper and
phosphorus, and an excellent source of niacin and
manganese.
With “gluten flour” in everything from the obvious baked
goods and pasta to the not-so-obvious soup stocks,
condiments and even alcoholic beverages, maintaining a
gluten-free diet can become time consuming.
|
|
|
Tips for Maintaining a Gluten-Free Lifestyle
Become an avid label reader. Many foods
contain gluten that you wouldn’t expect to find,
so make sure you always read the ingredient
label.
Eat fresh fruits, vegetables, nuts and
legumes like peanuts. Many packaged goods
contain a plethora of complex ingredients,
making it hard to determine if the product is
gluten-free. When choosing snacks, pick things
that come in a natural package.
|
|
|
Peanuts and Heart Health
Scientific evidence suggests, but does not prove,
that eating 1.5 ounces per day of most nuts,
such as peanuts, as part of a diet low in
saturated fat and cholesterol, may reduce the
risk of heart disease.
Coronary heart disease is the largest major
killer of American males and females. It caused
about one of every six deaths in the United
States in 2006 (National Vital Statistics Rep.
2009; 57-1-80.)
As part of the large prospective Nurses’ Health Study from Harvard, researchers examined
the dietary patterns of 86,000 women 34 to 59 years of
age and found that those who ate nuts five times a week
or more had a 35 percent lower risk of heart disease
than those who rarely ate nuts (Hu, 1998).
|
|
|
Glycemic Index
|
|
|
Vocabulary
Lesson:
Glycemic Index: According to the
American Dietetic Association (ADA),
the Glycemic Index (GI) is a way to
measure the impact individual foods
have on your blood sugar levels
(Higdon, 2005). |
|
|
For instance, eating foods with a high GI score (greater
than 70) will cause blood sugar levels to go up quickly.
The body produces insulin to help the body use the sugar
for energy. When insulin levels go up quickly, blood
sugar drops quickly. You probably know this as a “sugar
crash.” Low blood sugar levels are related to moodiness
and feelings of hunger. Foods with a low GI score (below
55) cause a slower rise in blood sugar levels, causing
less insulin to be released all at once so you avoid the
“crash.”
According to a review of 16 published studies on GI,
eating low-glycemic-index foods delays the return of
hunger, reduces food intake and increases satiety when
compared to eating high-glycemic-index foods.
(Ludwig, 2003)
A handful of
peanuts (1 ounce) has a low GI score of 14.
Glycemic Index for Common Foods
|
Food (per 100 grams) |
Glycemic Index |
|
Watermelon |
72 |
|
White bread |
70 |
|
Table sugar |
68 |
|
Oatmeal |
58 |
|
Potato chips |
54 |
|
Carrots |
47 |
|
Low-fat yogurt |
33 |
|
Grapefruit |
25 |
|
Peanuts |
14 |
|
|
|
 |
