A study published in the International Journal of Epidemiology found that eating peanuts on a regular basis may be associated with a lower risk of death from heart attack and other ailments. The study did not find a connection between eating peanut butter and the lower risk, but peanuts in particular. The reduction in mortality was found for women and men who consumed at least 10 grams of peanuts per day. Peanuts contain several beneficial compounds that can benefit the heart and cardiovascular system such as monounsaturated fats, polyunsaturated fats, vitamin E, and arginine.
About a half a handful of peanuts can lower mortality risk
The study found that about 10 to 15 grams of peanuts per day can lower the risk of death from heart attack, cancer, diabetes, neurodegenerative diseases and other illnesses. This amount equates to about a half of a handful, and it was also found that consuming tree nuts resulted in a similar reduced risk. However, the lower risk was not seen with peanut butter consumption. This was thought to be due to several potential causes such as the higher amount of trans fats in some varieties of peanut butter, as well as the added vegetable oil and sugar that many brands have.
The study proves that nuts and some legumes are good for you
Although peanuts are high in calories, the study proves that eating them on a regular basis as well as other nuts is a good idea for your health. It should be noted that peanuts are technically a legume, but they have similar health benefits as nuts. The high calorie content of peanuts and other nuts is offset by their vitamins, healthy fats, and their high protein content which can stabilize blood sugar and improve heart health in many ways.
Eating more than 15 grams of peanuts per day did not reduce mortality risk
The study also found that eating more than 15 grams of peanuts per day did not lower risk of heart attack. Peanuts weigh about a gram each on average, and 15 grams is a small serving. A one ounce serving is about 28 grams, and the study found that the group that ate closer to 15 grams per day had the highest reduction in mortality.