Caster WO, Burton TA, Irvin TR, Tanner MA. In Taiwan, not only has incidence of colon cancer increased, but the likelihood of dying from the disease rose 74% from 1993 to 2002. These can be a tasty variation to try, but again, check the labels to make sure that they don’t contain extra salts, sugars or preservatives in order to make the healthiest choice. They should not be chopped prior to storage, only right before eating or using in a recipe. Secondly, it should not rattle since a rattling sound suggests that the peanut kernels have dried out. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as packing one peanut butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week, having a handful of peanuts as an afternoon pick me up, or tossing some peanuts on your oatmeal or salad. Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. Mathers JC. Colorectal cancer is the second most fatal malignancy in developed countries and the third most frequent cancer worldwide. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. While he may not have actually "invented" peanut butter since peanut paste had probably used by many cultures for centuries, his new discovery quickly caught on and became, and still remains, a very popular food. It does contain a little saturated fat, but one tablespoon contains only around 5% of an adult’s recommended daily saturated fat intake. Manuel Attard has been writing professionally since 2009 and has written nutrition articles for the Malta Exercise, Health and Fitness Association. However, peanuts contain mostly unsaturated fats, which are the healthy kind. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut's high antioxidant content may be key to their cardio-protective benefits. 2003. The flower eventually burrows underground, which is where the peanut actually matures. For example, peanuts contain 80% unsaturated fat to 20% saturated fat, a similar profile to olive oil (Harvard Health Letter, 2009). They actually start out as an above ground flower that, due to its heavy weight, bends towards the ground. Peanuts go by various names throughout the world with "goober" or "goober pea" being one of the most popular. Plain, unsalted varieties tend to be best, but a little salt isn't the worst thing in the world. Peanut butter also contains fiber and potassium, the latter of which helps counteract the harmful effects of the sodium content. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. They are also a very good source of copper as well as a good source of manganese, niacin, molybdenum, folate, vitamin E, phosphorus, vitamin B1 and protein. Should I be concerned or can nuts be roasted without affecting their healthy benefits? Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease. Turns out, this is also a very healthy way to consume these legumes. Lu KT, Chiou RY, Chen LG, Chen MH, Tseng WT, Hsieh HT, Yang YL. PMID:15210. Peanuts are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. Nicola Shubrook – Registered nutritionist, Baked peanut chicken with carrots & cucumber, British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council, Spreading on wholemeal toast and topping with banana, Dipping apple slices into peanut butter as a snack. What does a healthy portion of peanut butter look like, what type of fat does it contain, and how can you buy the best? Fill a celery stick with nut butter for an afternoon pick-me-up. A diet rich in antioxidants can improve heart health by reducing the risk of disease. Commercially it is made by roasting the peanuts, blanching them in heat or water to remove their skins and then grinding them into a paste.