1. PEANUTS ELICIT STRONG DIETARY COMPENSATION. Peanut eaters feel satisfied and less hungry. Research shows people naturally compensate for up to 75% of the calories consumed from peanuts by consuming fewer calories throughout the day. 3 Recent research shows consuming peanuts or peanut butter for breakfast can increase a hormone that promotes satiety and fullness, and people who consumed peanuts or peanut butter for breakfast reported a lower desire to eat up to 8 to 12 hours later. 3 2. NOT ALL OF THE CALORIES IN PEANUTS ARE ABSORBED. Research shows that 15-18% of calories from peanuts are excreted and not absorbed by the body. 3,4 3. PEANUTS INCREASE METABOLISM. In one study, resting energy expenditure was 11% greater after regular peanut consumption for 19 weeks compared to baseline. 5 THE COMPLETE PACKAGE There is no individual component of peanuts shown to be responsible for their powerful effects on health and diet; it is the complete package they provide that offers these benefits. EAT A HANDFUL A DAY Peanuts and peanut butter can help with weight maintenance, but portion control should still be considered. The majority of the calorie compensation is dependent on decreased food consumption throughout the day; and although peanuts and peanut butter can make you feel fuller and more satisfied, they are more effective for weight maintenance when included as a part of a calorie controlled diet. 2 Research consistently shows that a 1-ounce serving of peanuts or a tablespoon of peanut butter daily can help reduce the risk of many chronic diseases and promote weight maintenance and satiety. 3,6,7 IS A CALORIE A CALORIE? Although peanuts and peanut butter are energy dense foods, they are not associated with weight gain or higher BMIs; 1 in fact, the opposite is true. Frequent peanut and peanut butter eaters have lower BMIs and body weight even though they consume more calories 1 . In addition, compliance with weight loss plans is improved when peanuts or peanut butter are included in the diet. 2 Together, the following three components account for nearly ALL of the calories consumed from peanuts: Peanuts and peanut butter are high in fat and calories that cause weight gain. BUSTED MYTH: © 2013 The Peanut Institute

Myth Busters: Peanuts and peanut butter are high in fat and calories that cause weight gain

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Page 1: Myth Busters: Peanuts and peanut butter are high in fat and calories that cause weight gain

1.PeanutselicitstrongDietarycomPensation. Peanuteatersfeelsatisfiedandlesshungry.Researchshows

peoplenaturallycompensateforupto75%ofthecaloriesconsumedfrompeanutsbyconsumingfewercaloriesthroughouttheday.3

Recentresearchshowsconsumingpeanutsorpeanutbutterforbreakfastcanincreaseahormonethatpromotessatietyandfullness,andpeoplewhoconsumedpeanutsorpeanutbutterforbreakfastreportedalowerdesiretoeatupto8to12hourslater.3

2.notallofthecaloriesinPeanutsareabsorbeD. Researchshowsthat15-18%ofcaloriesfrompeanutsareexcretedandnotabsorbedbythebody.3,4

3.Peanutsincreasemetabolism. Inonestudy,restingenergyexpenditurewas11%greaterafterregularpeanutconsumptionfor19weekscomparedto

baseline.5

thecomPletePackageThereisnoindividualcomponentofpeanutsshowntoberesponsiblefortheirpowerful

effectsonhealthanddiet;itisthecompletepackagetheyprovidethatoffersthesebenefits.

Eat a Handful a dayPeanutsandpeanutbuttercanhelpwithweightmaintenance,but

portioncontrolshouldstillbeconsidered.Themajorityofthecaloriecompensationisdependentondecreasedfoodconsumptionthroughouttheday;andalthoughpeanutsandpeanutbuttercanmakeyoufeelfullerandmoresatisfied,theyaremoreeffectiveforweightmaintenancewhenincludedasapartofacaloriecontrolleddiet.2

Researchconsistentlyshowsthata1-ounceservingofpeanutsoratablespoonofpeanutbutterdailycanhelpreducetheriskofmanychronicdiseasesandpromoteweightmaintenanceandsatiety.3,6,7

isacalorieacalorie?Althoughpeanutsandpeanutbutterareenergydensefoods,theyarenotassociatedwithweightgainorhigherBMIs;1infact,theoppositeistrue.

FrequentpeanutandpeanutbuttereatershavelowerBMIsandbodyweighteventhoughtheyconsumemorecalories1.Inaddition,compliancewithweightlossplansisimprovedwhenpeanutsorpeanutbutterareincludedinthediet.2

Together,thefollowingthreecomponentsaccountfornearly all of the calories consumed from peanuts:

Peanutsandpeanutbutterarehighinfatandcaloriesthatcause weight gain.

BUSTED

MYTH:

ReFeRences1. Sabate J. Nut Consumption and Body Weight. American Journal of Clinical Nutrition. 2003;78(suppl):647S-650S.

2. McManus K, et al. A randomized controlled trial of a moderate-fat, low- energy diet compared with a low fat, low- energy diet for weight loss in overweight adults. Int J Obes Relat Metab Disord. 2001 Oct;25(10):1503-11.

3. Mattes, et al. Peanut digestion and energy balance. International Journal of Obesity. 2008;32:322–328.

4. Levine, Silvis. Absorption of whole peanuts, peanut oil, and peanut butter. NEJM. 1980;303(16):917-8.

5. Alper C., Mattes R., Effects of chronic peanut consumption on energy balance and hedonics. Int J Obesity. 2002;26:1129-1137.

6. Sabate J, et al. Nuts and health outcomes: new epidemiologic evidence. Am J Nutr. 2009; 89 (suppl): 1S-6S.

7. Pelkman CL, et al. Effects of Moderate-fat (From Monounsaturated Fat) and Low-fat Weight-loss Diets on the Se-rum Lipid Profile in Overweight and Obese Men and Women. Am J Clin Nutr. 2004;79:204-212.