Discover how peanuts can affect your cholesterol levels. Explore the benefits and potential risks of incorporating peanuts into your diet to manage your heart health.

The Relationship between Peanuts and Cholesterol

Peanuts have long been a subject of debate when it comes to their impact on cholesterol levels. However, research has shown that peanuts can actually be beneficial for cholesterol management. Peanuts contain a range of compounds, including monounsaturated fats, plant sterols, and antioxidants, that can help improve the balance of “good” (HDL) and “bad” (LDL) cholesterol in the body.

The Role of Monounsaturated Fats in Peanuts

Peanuts are a rich source of monounsaturated fats, which are known to help reduce LDL cholesterol levels and protect cardiovascular health. These healthy fats can also assist in maintaining a healthy weight, as they can promote feelings of fullness and satisfaction, which may help prevent overeating.

The Benefits of Plant Sterols in Peanuts

Peanuts are also high in plant sterols, which are compounds that can help block the absorption of cholesterol from dietary sources. Studies have shown that plant sterols can lower LDL cholesterol levels by up to 14%, significantly reducing the risk of heart disease.

The Impact of Peanuts on Triglycerides and Diabetes

In addition to their effects on LDL and HDL cholesterol, peanuts may also have a positive impact on triglyceride levels, which are another important factor in cardiovascular health. A review of research on peanuts and tree nuts found that a daily intake of these nuts can significantly reduce total cholesterol and triglycerides in people with type 2 diabetes, without altering LDL or HDL levels.

Incorporating Peanuts into a Healthy Diet

While peanuts are high in calories, they can be a valuable addition to a balanced, healthy diet. The American Heart Association recommends a serving size of a small handful or 1.5 ounces of whole nuts, including peanuts. Peanuts can be enjoyed raw, roasted, or in the form of peanut butter, and can be used in a variety of dishes and snacks.

Other Dietary Strategies for Managing Cholesterol

In addition to incorporating peanuts into your diet, there are other steps you can take to help manage your cholesterol levels. These include limiting your intake of saturated and trans fats, increasing your intake of healthy unsaturated fats, and boosting your fiber intake through foods such as oats, lentils, and fruits.

How can peanuts help improve cholesterol levels?

Peanuts are a rich source of monounsaturated fats, which can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. They also contain plant sterols, which can block the absorption of cholesterol from dietary sources, further improving the balance of cholesterol in the body.

What is the recommended serving size for peanuts?

The American Heart Association recommends a serving size of a small handful or 1.5 ounces of whole nuts, including peanuts. This portion size can be enjoyed raw, roasted, or in the form of peanut butter as part of a healthy, balanced diet.

Can peanuts benefit people with type 2 diabetes?

Yes, research suggests that a daily intake of peanuts and tree nuts may significantly reduce total cholesterol and triglycerides in people with type 2 diabetes, without altering LDL or HDL levels. This makes peanuts a potentially beneficial addition to the diets of those managing diabetes and heart health.

What other dietary strategies can help manage cholesterol levels?

In addition to incorporating peanuts, other effective strategies for managing cholesterol include limiting your intake of saturated and trans fats, increasing your intake of healthy unsaturated fats (such as those found in avocados, olive oil, and fish), and boosting your fiber intake through foods like oats, lentils, and fruits.

How can peanuts help with weight management?

While peanuts are high in calories, research has shown that increasing nut consumption, including peanuts, may help reduce weight gain in the long term. This is likely due to the satiating effects of the healthy fats and protein found in peanuts, which can promote feelings of fullness and prevent overeating.

What types of peanut products should I look for?

When choosing peanut products, opt for raw or roasted peanuts, or peanut butter without added sugars, palm oil, or palm kernel oil, as these can be sources of unhealthy saturated fats. Look for peanut butter with just peanuts and a small amount of salt as the only other ingredient.

Are peanuts good or bad for cholesterol?

Peanuts contain monounsaturated fats and plant sterols that may help improve cholesterol levels. Peanuts are also a good source of plant-based protein, which may help with weight loss.

Peanuts, peanut butter, and peanut oil may all be beneficial for cholesterol. Although high in calories, eating them in moderation may also help people maintain a moderate weight as part of a healthy diet.

This article looks at how peanuts affect cholesterol, ways to include them in the diet, and other tips for managing cholesterol levels.

Cholesterol is a type of fat that the liver makes. It is also present in some foods. Diet and lifestyle factors can affect how much cholesterol is in the bloodstream.

Certain proteins, called lipoproteins, carry cholesterol around the body. There are two main types of cholesterol:

• Low-density lipoprotein (LDL) cholesterol: This is also known as “bad” cholesterol. It can form plaques to build up on artery walls, increasing the risk of peripheral artery disease, heart attack, and stroke.
• High-density lipoprotein (HDL) cholesterol: This is also known as “good” cholesterol. It carries LDL cholesterol away from the arteries and may help protect cardiovascular health.

Triglycerides are another type of fat in the blood. A combination of high triglyceride levels, high LDL and low HDL levels may increase the risk of plaques forming in the arteries.

Total cholesterol is the measurement of both LDL and HDL cholesterol in the blood.

Learn about the causes of high cholesterol.

Peanuts are a source of monounsaturated fat. Monounsaturated fats help reduce LDL cholesterol and help protect heart health.

Peanuts contain a range of compounds that help prevent cholesterol absorption from dietary sources. These compounds include:

• resveratrol
• phenolic acids
• flavonoids
• phytosterols

Phytosterols may help improve cholesterol levels and lower LDL cholesterol by up to 14%, helping to reduce cardiovascular risks.

Peanuts are also high in arginine, an amino acid that helps improve circulation, lower blood pressure, and may be beneficial in treating heart-related disease.

According to a 2020 article, low cholesterol diets that focus on plant-based protein and fats, including nuts, peanuts, and peanut butter, are linked to lower mortality rates than diets with animal-based protein and fats, such as lamb, pork, or chicken.

A 2021 review looked at the effects of peanuts and tree nuts on people with diabetes. The research suggests that a daily intake of peanuts and tree nuts may significantly reduce total cholesterol and triglycerides in people with type 2 diabetes.

There was no evidence that daily intake of peanuts and tree nuts altered concentrations of LDL or HDL cholesterol. This suggests peanuts may be a helpful addition in monitoring blood fats in people with type 2 diabetes.

Although peanuts are high in calories, they may help people maintain a moderate weight. A 2019 study found that increasing nut consumption of any type, including peanuts, may help reduce weight gain in the long term. Replacing less healthy foods with nuts and including them as part of a healthy diet may help prevent obesity.

According to the American Heart Association (AHA), excess weight may contribute to higher LDL cholesterol levels and lower HDL cholesterol levels. Losing as little as 5–10% of body weight may help a person improve their cholesterol levels.

Learn more about the nutritional benefits of peanuts.

According to the AHA, the recommended serving size for nuts — including peanuts — is either a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.

People may choose to consume peanuts in the form of:

• raw or roasted peanuts
• peanut butter, made from peanuts and a small amount of salt
• peanut oil

Palm oil and palm kernel oil are sources of saturated fat, which may increase cholesterol. A person should look for peanut butter without these ingredients and without added sugars.

People can eat peanuts raw or roasted. Excess salt can increase the risk of cardiovascular disease and other health conditions, so look for unsalted peanuts and peanut butter with low salt. Eating peanuts with their skin on may increase their antioxidant content.

People can use peanut oil for cooking, salad dressings, or marinades, such as peanut sauce.

Learn more about the different types of fat.

A person can consider other ways to help lower LDL and increase HDL cholesterol. This includes:

• limiting intake of saturated fats found in meat, dairy, and tropical oils
• limiting intake of trans fats found in baked goods, fried foods, or foods containing hydrogenated oils
• including healthy unsaturated fats, such as avocados, oily fish, olives, and seeds
• using liquid plant oils, such as sunflower, canola, or olive oil
• increasing soluble fiber intake by eating foods such as oats, lentils, beans, barley, fruits, and vegetables
• eating plant sterols, compounds that occur naturally in plant foods and may fortify certain foods such as cereals, low fat yogurt, and milk
• increasing physical activity, particularly aerobic and resistance exercise, and aiming for 30–60 minutes per day
• achieving and maintaining a moderate weight
• limiting alcohol intake to reduce triglyceride levels, and lower the risk of high blood pressure and obesity
• quitting smoking and avoiding secondhand smoke
• taking cholesterol-lowering medications such as statins to reduce the risk of cardiovascular disease, if necessary

Learn about lowering cholesterol naturally without medication.

Peanuts are a good source of monounsaturated fats, which help reduce LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats may help improve cholesterol levels.

Peanuts also contain phytosterols, which help to lower LDL cholesterol. Peanuts are rich in arginine, which may help to improve blood vessel health and lower blood pressure.

Peanuts are a good source of plant protein, and eating them in moderation as part of a healthy diet may help people avoid weight gain. Reducing excess weight can help to increase HDL cholesterol levels while decreasing LDL cholesterol and triglyceride levels.

People can eat peanuts raw or roasted, as peanut butter, or use peanut oil in cooking and sauces. A daily serving consists of a small handful of peanuts or 2 tbsp of peanut butter.

Are peanuts good or bad for cholesterol?

Peanuts contain monounsaturated fats and plant sterols that may help improve cholesterol levels. Peanuts are also a good source of plant-based protein, which may help with weight loss.

Peanuts, peanut butter, and peanut oil may all be beneficial for cholesterol. Although high in calories, eating them in moderation may also help people maintain a moderate weight as part of a healthy diet.

This article looks at how peanuts affect cholesterol, ways to include them in the diet, and other tips for managing cholesterol levels.

Cholesterol is a type of fat that the liver makes. It is also present in some foods. Diet and lifestyle factors can affect how much cholesterol is in the bloodstream.

Certain proteins, called lipoproteins, carry cholesterol around the body. There are two main types of cholesterol:

• Low-density lipoprotein (LDL) cholesterol: This is also known as “bad” cholesterol. It can form plaques to build up on artery walls, increasing the risk of peripheral artery disease, heart attack, and stroke.
• High-density lipoprotein (HDL) cholesterol: This is also known as “good” cholesterol. It carries LDL cholesterol away from the arteries and may help protect cardiovascular health.

Triglycerides are another type of fat in the blood. A combination of high triglyceride levels, high LDL and low HDL levels may increase the risk of plaques forming in the arteries.

Total cholesterol is the measurement of both LDL and HDL cholesterol in the blood.

Learn about the causes of high cholesterol.

Peanuts are a source of monounsaturated fat. Monounsaturated fats help reduce LDL cholesterol and help protect heart health.

Peanuts contain a range of compounds that help prevent cholesterol absorption from dietary sources. These compounds include:

• resveratrol
• phenolic acids
• flavonoids
• phytosterols

Phytosterols may help improve cholesterol levels and lower LDL cholesterol by up to 14%, helping to reduce cardiovascular risks.

Peanuts are also high in arginine, an amino acid that helps improve circulation, lower blood pressure, and may be beneficial in treating heart-related disease.

According to a 2020 article, low cholesterol diets that focus on plant-based protein and fats, including nuts, peanuts, and peanut butter, are linked to lower mortality rates than diets with animal-based protein and fats, such as lamb, pork, or chicken.

A 2021 review looked at the effects of peanuts and tree nuts on people with diabetes. The research suggests that a daily intake of peanuts and tree nuts may significantly reduce total cholesterol and triglycerides in people with type 2 diabetes.

There was no evidence that daily intake of peanuts and tree nuts altered concentrations of LDL or HDL cholesterol. This suggests peanuts may be a helpful addition in monitoring blood fats in people with type 2 diabetes.

Although peanuts are high in calories, they may help people maintain a moderate weight. A 2019 study found that increasing nut consumption of any type, including peanuts, may help reduce weight gain in the long term. Replacing less healthy foods with nuts and including them as part of a healthy diet may help prevent obesity.

According to the American Heart Association (AHA), excess weight may contribute to higher LDL cholesterol levels and lower HDL cholesterol levels. Losing as little as 5–10% of body weight may help a person improve their cholesterol levels.

Learn more about the nutritional benefits of peanuts.

According to the AHA, the recommended serving size for nuts — including peanuts — is either a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.

People may choose to consume peanuts in the form of:

• raw or roasted peanuts
• peanut butter, made from peanuts and a small amount of salt
• peanut oil

Palm oil and palm kernel oil are sources of saturated fat, which may increase cholesterol. A person should look for peanut butter without these ingredients and without added sugars.

People can eat peanuts raw or roasted. Excess salt can increase the risk of cardiovascular disease and other health conditions, so look for unsalted peanuts and peanut butter with low salt. Eating peanuts with their skin on may increase their antioxidant content.

People can use peanut oil for cooking, salad dressings, or marinades, such as peanut sauce.

Learn more about the different types of fat.

A person can consider other ways to help lower LDL and increase HDL cholesterol. This includes:

• limiting intake of saturated fats found in meat, dairy, and tropical oils
• limiting intake of trans fats found in baked goods, fried foods, or foods containing hydrogenated oils
• including healthy unsaturated fats, such as avocados, oily fish, olives, and seeds
• using liquid plant oils, such as sunflower, canola, or olive oil
• increasing soluble fiber intake by eating foods such as oats, lentils, beans, barley, fruits, and vegetables
• eating plant sterols, compounds that occur naturally in plant foods and may fortify certain foods such as cereals, low fat yogurt, and milk
• increasing physical activity, particularly aerobic and resistance exercise, and aiming for 30–60 minutes per day
• achieving and maintaining a moderate weight
• limiting alcohol intake to reduce triglyceride levels, and lower the risk of high blood pressure and obesity
• quitting smoking and avoiding secondhand smoke
• taking cholesterol-lowering medications such as statins to reduce the risk of cardiovascular disease, if necessary

Learn about lowering cholesterol naturally without medication.

Peanuts are a good source of monounsaturated fats, which help reduce LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats may help improve cholesterol levels.

Peanuts also contain phytosterols, which help to lower LDL cholesterol. Peanuts are rich in arginine, which may help to improve blood vessel health and lower blood pressure.

Peanuts are a good source of plant protein, and eating them in moderation as part of a healthy diet may help people avoid weight gain. Reducing excess weight can help to increase HDL cholesterol levels while decreasing LDL cholesterol and triglyceride levels.

People can eat peanuts raw or roasted, as peanut butter, or use peanut oil in cooking and sauces. A daily serving consists of a small handful of peanuts or 2 tbsp of peanut butter.

Harvard explained the benefits of peanuts: for cholesterol and high sugar

10/28/2021 at 23:03

Society

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Traditionally, nuts have been considered unhealthy food due to their high calorie content. However, a recent study by the Harvard School of Public Health indicates that adding fresh peanuts to the diet provides protection against coronary heart disease (CHD), lowers bad cholesterol, and prevents blood clots.

Photo: Pixabay.com

As noted in the document, several clinical studies have noted the beneficial effects of diets high in nuts (including walnuts, peanuts, almonds and other nuts) on blood lipids.

Most of the fats in nuts are mono- and polyunsaturated fats that lower low-density lipoprotein (LDL) cholesterol levels. The researchers calculated that replacing fat from 30 grams of nuts with equivalent energy from carbohydrates in an average diet was associated with a 30% reduction in CHD risk, and replacing nut fat with saturated fat was associated with a 45% reduction in risk.

In addition, the American Diabetes Association notes that the fiber in peanuts helps lower blood sugar levels.

Thus, the researchers believe that nuts could be placed more prominently in the United States Department of Agriculture Food Guide pyramid. Regular consumption of nuts can be recommended in the context of a healthy and balanced diet, they say.

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Authors:

• Arseniy Tomin

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7 reasons to eat peanuts more often

Enroll

January 18, 2022

read 5-7 minutes

Peanuts are rich in protein, polyunsaturated fats, and healthy nutrients. It contains amino acids. However, this product also has contraindications, which we discussed with experts.

Regular consumption of peanuts helps to lose weight. The product does not contain cholesterol. Peanuts help in the prevention of gallstone disease, cardiovascular and oncological diseases. At the same time, it is a strong allergen, so acquaintance with it should begin with small portions.

The material was commented by Maria Volchenkova, a nutritionist at Best Doctor, a clinical psychologist, an expert in working with DNA tests, a member of the Russian Union of Nutritionists, Nutritionists, Food Industry Specialists

What is

Peanuts are not a nut, but a legume. From the point of view of botany, it is closer not to almonds or cashews, but to lentils and soybeans. The fruits of the plant are dug out of the ground, which is why it is called “peanut”.

Archaeological excavations say that peanuts come from South America. So, in Peru, they found a vase of the pre-Columbian era in the form of this plant, which was decorated with an ornament in the form of its fruits. Spanish conquistadors brought peanuts to Europe. By the way, peanut butter was invented back in the 14th century by the Aztecs, who ground fried fruits and ate them.

Peanuts reached North America across the ocean. First, the culture was brought to Africa by the Portuguese, and from there it came to the territory of the modern United States during the slave trade.

For a long time in the United States, peanuts were considered the food of the poor. The agrochemist George Carver brought unprecedented popularity to the product, who invented more than 300 products from this plant: from drinks and cosmetics to laundry soap and printing ink.

Calorie and nutritional value of peanuts

• calories – 567 per 100 g;
• proteins – 25.8 g;
• fat – 49.2 g;
• carbohydrates – 16. 1 g;
• dietary fiber – 8.5 g

Use

If you regularly eat at least a handful of peanuts, the risk of coronary heart disease, stroke, cardiovascular disease and cancer is reduced. In addition, 20 grams of peanuts or any nuts per day reduces the risk of premature death from lung disease, diabetes, infectious diseases and kidney disease, scientists say.

Good source of protein

100 g of peanuts contains from 22 to 30% of protein from the total daily calorie intake. It is the main building material of the body. Without their participation, the formation of muscles, tendons, organs and skin will not do.

Proteins are involved in the production of antibodies to protect the body from bacteria and viruses. They also help thousands of biochemical reactions that occur inside the cells of the body.

Helps prevent cancer

Antioxidants reduce the risk of developing chronic diseases: heart disease, ischemia, and the formation of malignant tumors. Peanuts are rich in antioxidants, as are many fruits. The main antioxidant in peanuts is polyphenols. Moreover, in a fried product there are 25% more of them.

The plant also contains vitamin E, which strengthens the immune system, reduces the risk of developing diseases associated with oxidative stress: cataracts, arthritis, tumors, Alzheimer’s disease, hypertension and vascular disease.

Suitable for diabetics

Peanuts are low in carbs but rich in protein, fat, and fiber. In addition, the plant has a low glycemic index (GI) – only 15 units.

Peanuts also contain magnesium – this microelement helps regulate blood sugar levels]. It enhances the response of cells to insulin, a hormone responsible for the proper absorption of glucose. Therefore, the product is useful for people with diabetes.

Promotes weight loss

Despite the fact that peanuts are high in calories, including them in the diet does not threaten with extra pounds. On the contrary, consumption of these legumes can help to normalize weight, reduce the risk of obesity and even stimulate calorie burning. Insoluble dietary fiber in the composition of the product is also associated with a decrease in the risk of gaining extra pounds.

Allergist-immunologist
Pediatrician

Source RBC Style

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