The peanut can definitely be described as a ‘superfood’, delegates at the IPF (International Peanut Forum) in Athens were told today.
Darlene Cowart, chairwoman of The Peanut Institute (TPI), USA, said that this is the belief of the organisation and it is based on a number of significant health benefits of the nut. The institute itself was founded in 1996.
One of the key factors that qualifies peanuts for the definition of being a ‘superfood’ is that they contain more protein than any of the other nut categories.
This high protein content is an important element as research has shown that plant protein lowers type two diabetes. Harvard University undertook the first long term study on protein intakes and diabetes, following results from more than 200,000 people over 22 years. This assessed the effects of plant protein versus animal protein on diabetes and looked at the effect of substituting peanuts and peanut butter for animal protein and carbohydrates.
The results, published in 2016, found that plant protein lowered diabetes risk by 20% in a plant based diet low in animal proteins. It was suggested that this is probably because of the fibre, antioxidants, unsaturated fatty acids and micronutrients.
Peanuts also have a high arginine content, which supports healthy blood pressure and arteries.
Cowart also described peanuts as a “nutrient powerhouse” as they are a good source of vitamin E, magnesium, niacin and copper, and an excellent source of manganese.
In addition, the nut is a good source of fibre, that helps ensure that anyone who has eaten peanuts is kept full between meals – the so-called satiety effect – and improves blood cholesterol levels.
Moreover, it is felt that the nut might hold the key to preventing obesity.
A University of Houston study substituted peanuts for unhealthy snacks, resulting in reduced BMI (body mass index) in adolescents at risk of obesity. It was found that adolescents eating peanuts/nuts four times a week significantly improved their BMI (meaning they had more muscle and less fat).
Dr Craig Johnston, one of the authors of the study, concluded: “Schools and aftercare programmes can replace unhealthy snacks with peanuts to provide an acceptable, healthy snack for children.”
Cowart noted further that the low sugar and carbohydrate content of peanuts supports blood glucose control and provides sustained energy. This assists in offsetting the after lunch dip in energy levels, which research has shown to the phase during which consumers are most tempted to resort to snacking.
Another major benefit is peanuts contain bioactives, such as resveratrol, which might reduce inflammation and the risk of certain types of cancer.
In addition, research shows that peanut protein and bioactives keep the arteries flexible. Peanuts prevent the arteries from stiffening after a high fat meal and reduce the rise in triglycerides by 32%, Cowart explained.
It has also been found that peanuts promote blood flow in the brain, improving short term memory and even increasing verbal fluency: the ability to connect and retrieve words. In addition, they afford improved processing speed: the ability to take in and respond to new information.
Cowart noted that peanuts contain healthy fats, being high in mono and polyunsaturated fats that reduce blood cholesterol.
Peanuts have also been associated with living longer. Harvard University ran a study headed: Association of Nut Consumption with Total and Cause-Specific Mortality and this comprised 199,000 participants for a period of 30 years.
It was found that daily consumption of peanuts/nuts reduced risk of death from all causes by 20%.
Consumption twice per week reduced risk of death from all causes by 12%; from heart disease by 24%; respiratory problems 16%; infections 32%; and kidney disease 48%.
These results were published in the New England Journal of Medicine in November 2015.
Vanderbilt University looked at the Prospective Evaluation of the Association of Nut/Peanut Consumption with Total and Cause-Specific Mortality. High intake of nuts has been linked to a reduced risk of mortality, but previous studies were mainly conducted among people of European descent and those of high socioeconomic status. This study went outside these limitations.
It found that peanuts prolong life in the US by 21% and in China by 17%. Peanuts reduce heart disease in high risk populations in the US by 40% and in those in China by 30%. These results were published in The Journal of the American Medical Association in May 2015.
Summing up, Cowart noted there are six reasons to choose peanuts, these being the main areas as covered earlier: protein; nutrients; fibre; low carb; bioactives; and healthy fats.
TPI has a solid portfolio of current research under way, which includes one on cardiovascular disease and gut microbiota with the Harvard School of Public Health and Shanghai University, jointly sponsored with the US National Peanut Board.
Cowart explained that the institute sees its mission as one of playing its part in creating a healthier world. “We grow awareness of the health and wellness benefits of peanuts and peanut products through targeted research and communication,” she said.
TPI lists its strategies as to create the structure and process that enables it to engage in targeted research on peanuts; develop and deliver a unified health and wellness message; collaborate with industry partners to strengthen the industry; and rebrand and re-energise itself.
The organisation launched its new website and new social media sites in autumn 2017.