Until now, nutritionists have argued to eat as many nuts as possible: walnuts, pistachios, brazil nuts, cashews, almonds. Many studies in the United States and Europe have confirmed that nuts protect against coronary heart disease, heart attacks, hypertension, and strokes.
There was less talk of much cheaper peanuts because their health values seemed to be rather small. This is what the latest observations that have been carried out in the USA and China deny. They show that peanuts are as valuable as other types of nuts. And it’s worth reaching for them every day.
Almost 72 thousand were observed. Americans and over 134,000 Chinese (residents of Shanghai). They were divided into five groups depending on how much they consumed daily: from less than 1 g to at least 18.5 g. More than half of Americans participated in the research for at least 5 years, the Chinese – from 5 to even 12 years.
People eating peanuts are less likely to die from various health causes
It turned out that the Chinese eat peanuts less often than Americans, especially women. However, in both countries the benefits of their consumption were evident.
Head of the research epidemiologist at the Vanderbilt University School of Medicine in Nashville prof. Xiao-Ou Shu claims that Americans who consumed larger amounts of peanuts (17-18 g) were 21 percent less likely to die from various health causes, while the Chinese – by 17 percent.
Professor Shu emphasizes that research has included lifestyle-related risk factors, such as smoking and obesity, that have a significant impact on the risk of death. There is, therefore, no doubt that the observed life extension is associated with the consumption of peanuts.
– We have also found that eating peanuts reduces the risk of death regardless of the material status of the rich and poor people participating in the study – emphasizes prof. Shu. Earlier it was feared that the consumption of nuts may not have such a significant impact on health and life expectancy, because mainly the rich societies of Europe and the United States were observed.
Peanuts do not reduce the risk of cancer and diabetes
The latest research shows that peanuts do not reduce the risk of cancer and diabetes. Peanut butter has the same health benefits as nuts, but it must be natural, without any sweetening or fatty additives.
Director of the Angeles County Department of Health Services prof. Mitchell Katz notes in a comment that Chinese-American studies did not compare people who consumed peanuts with those who never used them (only those who consumed them in small amounts, less than 1 g per day were included). They would then be more reliable.
– However, we know from earlier observations that nuts have a beneficial effect on health, so you can recommend eating peanuts – says a well-known American dietitian.
Professor Shu urges you to eat peanuts every day
They contain ingredients that are beneficial to health, such as unsaturated fatty acids, fiber, antioxidants, and vitamins. They also favorably affect the endothelium of blood vessels, thus protecting against coronary artery disease and myocardial infarction as well as stroke.
The specialist adds that you should not be afraid that frequent reaching for nuts will make us consume too many calories. In his opinion, it is enough to give up snacks, especially chips and sweets and replace them with nuts, including peanuts.