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Peanut Butter Adds a DASH to Health
March is, among other things, National Peanut Butter Month.
I must confess, I eat peanut butter most days of my life. Nothing satisfies and breaks my fast, meaning breakfast, better than two pieces of whole wheat toast spread with a tablespoon of peanut butter. Add a piece of fruit and I am good to go. If I do not eat peanut butter for breakfast, I will have it later in the day. Peanut butter is a convenient and inexpensive staple to keep in your pantry, and kids usually love it, too.
In honor of National Peanut Butter Month, we will look at how it can fit into a healthy diet. The first study to show a link between diet and high blood pressure, published in The New England Journal of Medicine, recommends eating nuts and legumes 4 to 5 times per week as part of a low fat diet high in fruits and vegetables.
The diet, known as DASH for Dietary Approaches to Stop Hypertension, has less than 30 percent calories from fat, 8 to 10 servings of fruit and vegetables per day, 7 to 8 servings of grain per day, 2 to 3 servings of low or non-fat dairy products per day, 2 or fewer servings of meat per day, and 4 to 5 servings of nuts and legumes per week.
In just two weeks, the study participants’ blood pressure dropped an average of 11.4 points systolic, the high number and 5.5 points diastolic, the low number and they maintained the drop throughout the study.
In the study, financed by the National Heart, Lung and Blood Institute, 459 men and women with mild hypertension followed the DASH diet for 8 weeks.
The researchers did not lower salt or alcohol consumption and did not change the participants’ physical activity level. In addition, the participants’ caloric intake was adjusted to keep their weight stable, even if they were overweight, so any lowered blood pressure could not be attributed to weight loss. Participants took no pressure-lowering drugs or vitamin/mineral supplements.
The diet does not call for any drugs or vitamins and is easy to follow.
In fact, the biggest complain among study participants was they were full before they had eaten their whole meal since researchers were trying to maintain the participants’ weight and this diet provides more bulk in the way of fresh fruits, vegetables and grains. An average person following this diet might be inclined to eat less and lose weight.
Conveniently, the DASH diet is similar to diets shown to reduce the risks of cancer and heart disease. So, drink your milk, eat your fruits and vegetables and snack on peanuts and peanut butter 4 to 5 times per week for your health! A tablespoon of peanut butter has 95 calories. Enjoy in moderation.
For some unique recipes made with peanuts and peanut butter, check these Web sites:
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| Posted on: 8/10/2006 9:58:29 AM |
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