Date:18/07/2009 URL: http://www.thehindu.com/thehindu/mp/2009/07/18/stories/2009071852920700.htm

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Going peanuts

Just a serving of peanut butter helps you get your daily dose of nutrients

PACKS A HEALTHY PUNCH Peanut butter

You dig into it for its peanutty goodness. Spread it over crisp toast, garlic bread, roti or paratta, make it a dip for biscuits or banana chips — peanut butter (PB) is a show-stealer. PB packs a healthy punch. Nuts are loaded with mono-unsat urated fats, which have been linked to lowering cholesterol. Studies tell us that a serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One report informs us that consuming 1 ounce of nuts or peanut butter (about 2 tbsp) at least 5 days a week can lower the risk of developing diabetes by almost 30 per cent. A Harvard study showed that women who regularly ate peanut butter/nuts had a reduced risk of Type 2 diabetes. The oleic acid in peanuts is considered a healthful fat usually found in olive oil. It helps reduce the risk of colon cancer, especially in women. Isn’t peanut butter fattening? Not if you have a tablespoon with breakfast. It has the enviable combination of fibre (2 g per serving) and protein (8 g per serving) that keeps you feeling full longer, so you eat less overall.

Caution: If you’re allergic to peanuts, keep off them. Get your vitamins and minerals from fruits and vegetables. You need to have them anyway.

GEETA PADMANABHAN