Why Dr. Oz Thinks You Should Eat More Peanuts


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It's decadent and disease fighting: Scientists who studied 84,000 women for 16 years found that those who ate a tablespoon of peanut butter or 1/4 cup of any nuts at least five times a week had 20 to 30 percent less chance of developing diabetes than those who rarely consumed either (JAMA, Nov 27, 2002). Men should receive the same benefit, the researchers say.

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And whether you like to crunch on walnuts, pistachios, or almonds, or spread nut butters on bread, you're in luck. "Peanuts and some nuts share a similar nutrition makeup, so the diabetes-fighting benefits should be similar for all of them," says Frank Hu, MD, PhD, Harvard University nutrition researcher.

A Complete Package

So how do nuts squash diabetes? Researchers think that nuts' monounsaturated fats may build healthier "skin" around each of your body's cells, creating more efficient doorways for blood sugar to enter. Nuts' fiber and magnesium seem to help your body manage insulin levels. Other components—vitamins, minerals, antioxidants, and plant protein—may pitch in for healthy blood sugar and insulin regulation.

Trade Agreement

But as healthy as nuts are, there are about 95 calories in each tablespoon of peanut butter and about 165 in each ounce of nuts. Eaten daily, that's enough to make you gain 10 to 17 lb a year if you don't cut out something else. "Weight control is one of the two most important things you can do to avoid diabetes, along with exercise," says Dr. Hu. 

"The best way to let nuts and nut butters work for you is to substitute them for equal amounts of calories from refined carbohydrates such as white bread, which can increase your diabetes risk. That way, you benefit twice." (Then there's the matter of which is healthier: creamy or crunchy?)

Check out these three easy switches to make:

  • Substitute 1 tablespoon of slivered almonds for 1/4 to 1/3 cup of low-fiber cereal.
  • Switch 1 tablespoon of pistachios for 1/4 cup of cooked pasta.
  • Swap 1 tablespoon of chopped walnuts on your salad for 1/4 cup of seasoned croutons.

Get Fresh!

Buying nuts already chopped is convenient. But if you're looking for the ultimate flavor, grind your own as needed. If you have extra, store them in the fridge, says food scientist Darlene Cowart, PhD. "In airtight containers, they'll stay fresh for 2 to 3 weeks in the fridge and almost indefinitely in the freezer," she says.





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Date: 09.12.2018, 22:24 / Views: 83585