For Better Living: Peanuts … A Heart Healthy Food

Sandra Cain Bladen County Cooperative Extension

August 26, 2013

Which spread is better for your heart: butter, margarine, peanut butter, cream cheese or jam?

In the past, the answer would have been jam or none of the above. Jam is the only one that’s fat-free. Recent evidence, however, points to peanut butter as a better choice. Why? Because of the type of fat, and possibly the type of carbohydrates and fiber, found in peanuts.

Although 72 percent of the calories in peanuts come from fat, much of it is monounsaturated not saturated fats. Saturated fats are the ones most associated with increased risk of heart disease. In the past, monounsaturated fats were thought to have a neutral effect on heart disease risk. Today, the more common opinion is that they may have a positive effect.

Researchers at Penn State University studied the effect of substituting much of the saturated fat in a typical American diet (34 percent fat) with monounsaturated fat or carbohydrates. Replacing saturated fat with monounsaturated fat resulted in a 20 percent decrease in heart disease risk. Replacing saturated fat with carbohydrates, to create a diet lower in fat but with the same calories, also reduced heart disease risk — but by only 12 percent. The low-fat carbohydrate diet reduced LDL-cholesterol, but it also reduced HDL-cholesterol, the so-called “good” cholesterol. On the monounsaturated fat diet, LDL-cholesterol decreased while HDL-cholesterol remained level. During the six-month study, subjects in the monounsaturated group used peanut butter instead of butter on bagels and toast and snacked on peanuts instead of buttered popcorn and high-carbohydrate snacks.

Having the right kind of fats is just one of the nutritional benefits of peanuts and peanut butter. They also are good sources of protein, soluble fiber, vitamin E, folic acid, copper, zinc, selenium and magnesium. A two tablespoon serving of peanuts or peanut butter provides about 20 percent of the protein recommended daily for an adult and as much fiber as a cup of wheat flakes.

Peanuts and peanut butter also are rich sources of calories. Peanut butter provides 95 calories per tablespoon. A small handful or quarter cup of peanuts contains 210 calories. And who can stop at one handful?

The bottom line: Think substitution rather than addition. Peanuts can be a heart-healthy part of your diet, particularly when used in moderation and as a substitute for other high fat and high carbohydrate spreads and snack foods.

Source: Colorado Cooperative Extension

Peanut Butter Swirl Cake

1 chocolate cake mix

1 ¼ cups water

½ cup reduced-fat sour cream

2 egg whites

1 (8 oz.) package reduced-fat cream cheese

1 egg, lightly beaten

½ cup sugar

½ cup reduced-fat creamy peanut butter

¼ cup skim milk

In a large mixing bowl, beat the cake mix, water, sour cream and egg whites on medium speed for 2 minutes. Coat a 9 x 13 inch baking pan with nonstick spray and dust with flour. Pour batter into pan.

In a small mixing bowl, beat the cream cheese, egg, sugar, peanut butter and milk until smooth. Drop by tablespoonfuls over batter and swirl with a knife. Bake at 350 degrees for 35 – 40 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Store in refrigerator.


A “Favorite Peanut Recipe Contest” is being held during the Dublin Peanut Festival on Saturday, September 21, 2013. Recipes are being accepted in 3 categories: Candy, Bread and Dessert.

There are two age groups — Youth (ages 8-16) and Adult (ages 17-Up). Age is determined by the age on the date of the contest. All recipes must contain at least one-half cup of peanuts or peanut butter. Two entries will be accepted per person. Winners in each category will receive the following prizes: first place is $50; second place is $30; and third place is $20.

Applications and a complete list of rules are available by calling Sandra Cain at North Carolina Cooperative Extension - Bladen County Center at 862-4591.

The deadline for applications is on Tuesday, Sept. 17, at 5 p.m.