Studies Indicate Peanuts Deliver Body
Benefits
ALBANY,
Ga., July 17, 2024 /PRNewswire/ -- Since summer
is in full swing and the Olympic games are gearing up, now is a
great time to focus on healthy eating and working out. Plus, fall
is around the corner and that means high school and college sports
will be starting soon.
The Peanut Institute is sharing research findings on the
benefits peanuts deliver for weekend warriors, student athletes and
those who are simply looking to tone up or increase their physical
fitness. The studies indicate peanut consumption can lead to gains
in lean body mass, encourage muscle growth, increase endurance and
assist with weight management.
"Just a small amount of peanuts or peanut butter incorporated
into a daily diet can have a significant impact," says Dr.
Samara Sterling, a nutrition
scientist and research director for The Peanut Institute. "Peanuts
are loaded with 19 vitamins and minerals and can be eaten before or
after a workout to deliver energy in advance or aid muscle recovery
afterwards. Plus, they're a convenient, on-the-go snack since
they're portable and inexpensive."
Lean Body Mass
A 2024 study published in the journal Medicine & Science in
Sports & Exercise found that athletes who consumed peanuts and
peanut butter in conjunction with resistance training experienced
an improvement in lean body mass1.
"While the goal of some active individuals is to
gain body mass to improve physical performance or better match
opponents' size, many are nervous about adding calories because
they don't want to end up with excess body fat," says Dr.
Enette Larson-Meyer, PhD, RD, CSSD,
FACSM, professor of Human Foods Nutrition and Exercise at
Virginia Tech and senior author of the
study. "Our study results showed that peanut and peanut butter may
be particularly beneficial in ensuring more of the weight gain is
lean body mass."
Muscle Growth
A study conducted in 2021 by Auburn
University showed that older, untrained individuals who
included peanut powder in their resistance training regimen
experienced a significant improvement in muscle growth and strength
over a 12-week period compared to the control group2.
Peanuts and peanut powder are rich sources of the amino acid
leucine, which supports muscle building and repair3.
"This study suggests that pairing resistance training with
supplemental peanut powder may be an effective plant-based protein
solution to meet protein needs and perhaps slow or prevent
age-related loss of muscle in older adults," says Dr. Roberts, a
co-principal investigator on the study from Auburn University in the School of Kinesiology.
Increased Endurance
Two different research projects identified a link between peanut
consumption and improved endurance.
A 2022 study found that eating 30 grams of
peanuts with skins before prolonged exercise improved
endurance performance and significantly improved
workload in the endurance test4.
A 2023 study published in the peer-reviewed journal
Nutrients found that the proteins in peanuts increase
endurance and reduce fatigue after exercise by lowering
oxidative stress5. Oxidative stress happens when harmful
molecules, called free radicals, build up in the body faster than
it can get rid of them. This can damage cells and lead to aging and
diseases.
Weight Management
Other studies have found that eating peanuts and peanut butter
regularly does not lead to total weight gain6. One
possible reason is that peanuts promote satiety7.
Peanuts are high in three macronutrients – protein, fiber and
healthy monounsaturated and polyunsaturated fats – that can deliver
a feeling of fullness. Peanut consumption has also been
associated with a reduced risk of long-term obesity8,
9.
Research conducted by the University of South
Australia and published online
in Nutrients found daily consumption of
lightly salted peanuts twice a day before meals led to weight loss,
lowered blood pressure and improved fasting glucose
levels10.
"Foods that are high in protein and fiber deliver a feeling of
fullness that can help reduce the urge to overeat. A one ounce
serving delivers seven grams of protein and nearly three grams of
fiber, making it a smart food choice," says Sterling. "In the
University of South Australia
research, the peanut-enriched group was getting approximately an
extra 15 grams of protein just from their consumption of peanuts
and, despite the extra calories, the control group lost
weight."
For more health news, visit PeanutInstitute.com or follow
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Based in Albany, Ga., The
Peanut Institute is a non-profit organization supporting
nutrition research and developing educational programs to encourage
healthful lifestyles that include peanuts and peanut products. The
Peanut Institute pursues its mission through research programs,
educational initiatives and the promotion of healthful lifestyles
to consumers of all ages. As an independent forum, The Peanut
Institute is uniquely positioned to work with all segments of the
food industry, the research community, academia, consumer
organizations and governmental institutions.
Sources
1. Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy
BM, Hunter GR, Larson-Meyer DE. A Randomized Trial of Healthy
Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar
25. doi: 10.1249/MSS.0000000000003427. Epub ahead of print. PMID:
38537251.
2. Lamb DA, Moore JH, Smith MA, Vann CG, Osburn SC, Ruple BA,
Fox CD, Smith KS, Altonji OM,
Power ZM, Cerovsky AE, Ross CO, Cao AT, Goodlett MD, Huggins KW,
Fruge AD, Young KC, Roberts MD. The effects of resistance training
with or without peanut protein supplementation on skeletal
muscle and strength adaptations in older individuals. J Int
Soc Sports Nutr. 2020 Dec 14;17(1):66. doi:
10.1186/s12970-020-00397-y. PMID: 33317565; PMCID: PMC7734909.
3. Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon
AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino
Acid Supplementation for Enhancing Muscular Strength and
Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab.
2021 May 1;31(3):292-301. doi:
10.1123/ijsnem.2020-0356. Epub 2021 Mar 18. PMID:
33741748.
4. Kato M, Omiya M, Horiuchi M, Kurata D. Ingestion of
High-Oleic Peanut Improves Endurance Performance in Healthy
Individuals. Evid Based Complement Alternat Med. 2022 Mar
10;2022:3757395. doi: 10.1155/2022/3757395. PMID: 35310027; PMCID:
PMC8930216.
5. Liu R, Li Z, Yu XC, Hu JN, Zhu N, Liu XR, Hao YT, Kang JW, Li
Y. The Effects of Peanut Oligopeptides on Exercise-Induced Fatigue
in Mice and Its Underlying Mechanism. Nutrients. 2023 Apr 2;15(7):1743. doi: 10.3390/nu15071743. PMID:
37049582.
6. Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB. Nuts,
Energy Balance and Body Weight. Nutrients. 2023 Feb
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PMC10004756.
7. Alper, C., Mattes, R. Effects of chronic peanut consumption
on energy balance and hedonics. Int J Obes26, 1129–1137
(2002). https://doi.org/10.1038/sj.ijo.0802050
Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree
nuts on body weight and healthy weight loss in adults. J Nutr.
2008 Sep;138(9):1741S-1745S. doi: 10.1093/jn/138.9.1741S.
PMID: 18716179.
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tree nuts on body weight and healthy weight loss in adults. J
Nutr. 2008 Sep;138(9):1741S-1745S. doi: 10.1093/jn/138.9.1741S.
PMID: 18716179.
9. Liu X, Li Y, Guasch-Ferré M, Willett WC, Drouin-Chartier JP,
Bhupathiraju SN, Tobias DK. Changes in nut consumption
influence long-term weight change in US men and women. BMJ
Nutr Prev Health. 2019 Sep 23;2(2):90-99. doi:
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10. Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB.
The Effect of a Peanut-Enriched Weight Loss Diet Compared to a
Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and
Glycemic Control: A Randomized Controlled
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SOURCE The Peanut Institute