Peanut Butter and peanuts fit well in the new food pyramid

22/04/05 The all-American peanut butter sandwich remains one of the best healthy protein choices in the "Meats" category of the government's new dietary pyramid. But now, building on the Dietary Guidelines Scientific Report, nuts and peanut butter are also considered a source of "good fat" in the diet and fall under the "Oils" category of the new food pyramid icon.

Peanuts and peanut butter have higher protein levels than any other nut and are therefore a wise choice in the "Meats" category. In the "Oils" category, consumers are urged to reduce the bad saturated and trans fats in their diets and replace them with foods high in unsaturated fats from "fish, nuts and vegetable oils." Neither commercial nor natural peanut butter contain trans fat and are versatile enough to replace saturated fat ingredients such as cream or margarine in dressings or sauces.

Peanuts and peanut butter not only provide protein and healthy fats, but they also provide many hard-to-get nutrients. A recently published study shows that just one serving of peanuts or peanut butter a day can help children and adults meet requirements for nutrients often lacking in American diets. This data from a United States Department of Agriculture national survey of what people are eating (CSFII 1994-96) shows that peanut butter and peanut eaters had higher intakes of several hard-to-get nutrients compared to those who do not consume peanuts. These nutrients include vitamin A, vitamin E, folate, calcium, magnesium, zinc, iron and dietary fiber in their diets.

In addition, peanut eaters had leaner bodies as measured by having a lower Body Mass Index (BMI). Part of this effect may be explained by studies showing that peanut eaters do not get hungry as often and adjust the amount of food they eat to control calorie intake. This helps people to stick to their diets.

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