Eating Well

Diets and Eating Patterns

US Dietary Guidelines, 2010
New Dietary Guidelines Encourage Peanuts Daily!

For the first time, a Key Recommendation in the new 2010 Dietary Guidelines says to consider the protein package that brings good fats along with it by putting emphasis on eating more plant-based proteins such as peanuts, because they contain healthy monounsaturated and polyunsaturated fats and other important nutrients.

The new Guidelines recommend replacing “protein foods that are higher in solid fats with choices that are lower in solid fats and calories and /or are sources of oils." The report explains, "The fats in meat, poultry, and eggs are considered solid fats, while the fats in seafood, nuts, and seeds are considered oils." Not only do peanuts and peanut butter contain healthy oils, they have the most protein of any other nut, a whopping 7-8 grams of protein per one ounce serving. No wonder peanuts account for 67% of the nuts eaten in the US. Consumer data highlights taste, health benefits, convenience, and affordability as the reason.

There are numerous studies showing that peanuts help manage weight because of their high satiety value and consumers don't tire of them. Multiple studies show that participants who ate peanuts and peanut butter had a lower Body Mass Index (BMI) and more nutritious diets. Peanuts and peanut butter also contain hunger fighting dietary fiber. The Guidelines highlight fiber as one of the main nutrients lacking in the typical American diet. Consuming more plant-based protein sources, such as peanuts and peanut butter can help you stay fuller longer.

USDG 2010