Keeping a daily routine to stay healthy is crucial to long-term success. But when it comes to
finding time for our health in our daily schedules, that’s usually a lot easier said than done.
That’s why we love the Peanut Pause. By taking a moment of your day for just one daily
ounce (about a handful) of peanuts, or 2 tablespoons of peanut butter, you can get
energized for your day, while making a healthy change that’s easy to keep up — and the
best part is, you can do it any time:
In the morning, for energy that keeps you feeling fuller and focused for longer.
In the afternoon, when you need a post-lunch pick-me-up that won’t cause you to
“crash” later, like you might with energy drinks or candy.
In the evening, when you need help defending against nighttime snack attacks (which
means preventing the weight gain caused by them).
And in just one daily serving, you get some big benefits
that can last a lifetime:
Sustained energy, all day long.
At around 8g per serving, peanuts have more hunger-satisfying protein than any other
nut,1 which means you won’t be distracted by the wait for lunch. And because they have a
low glycemic index, they help stabilize your blood sugar to prevent the feeling of “crashing”
Live a Longer, Healthier Life
Eating 10 grams per day or more of peanuts is associated with a 21% lower risk of dying
prematurely, and it can reduce your risk for certain cancers (specifically colorectal, gastric,
pancreatic and lung cancers).
It can also reduce risk of death due to heart disease by 24%, respiratory disease by 16%,
infections by 32%, and kidney disease by 48%.
The protein in peanuts can help your muscles repair and grow after a workout, but they can
do a lot more. In fact, there’s evidence that regular peanut consumption can support healthy
weight management.4 And bonus — eating peanuts can increase your metabolism.
Peanuts contain the antioxidant resveratrol, which has been shown to increase blood flow to
the brain. Peanuts also contain other nutrients like niacin and vitamin E that support brain
health and help to reduce cognitive decline as we age.
Help Your Heart
Due to high levels of the amino acid arginine, peanuts can help to open up blood vessels
and lower your blood pressure.
It’s Time to Take a (Peanut) Pause
Whether you’re adding peanuts to a plant-based diet, or including them in a more
omnivorous lifestyle, the benefits of getting your daily serving go on and on, from disease
prevention, to fighting anxiety and depression, to supporting our health as we age. And it all
comes from a tiny, affordable, earth-friendly legume. It just goes to show that one small
thing can make a big difference.
So take it from the peanut, and start enjoying a daily Peanut Pause — it’s a small change
that can help you enjoy a longer, healthier life.
Want to learn even more about the benefits of peanuts and peanut butter? Be sure to follow
The Peanut Institute on Facebook, Twitter, Instagram, LinkedIn and Pinterest for daily
recipes, nutritional tips, and more.
1. U.S. Department of Agriculture, Agricultural Research Service. 2013, USDA National Nutrient
Database for Standard
Reference, Release 26. Nutrient Data Laboratory Home Page,
2. Luu HN, Blot WJ, Xiang YB, et al. Prospective evaluation of the association of nut/peanut
consumption with total and cause-specific mortality [published correction appears in JAMA
Intern Med. 2016 Aug 1;176(8):1236]. JAMA Intern Med. 2015;175(5):755-766.
3. Zhang D, Dai C, Zhou L, et al. Meta-analysis of the association between nut consumption and
the risks of cancer incidence and cancer-specific mortality. Aging (Albany NY).
4. Kirkmeyer S., Mattes R., Effects of food attributes on hunger and food intake. Int J Obesity.
5. Sabate J. Nut Consumption and Body Weight. Am J Clin Nutr. 2003;78(suppl):647S-650S.
6. Kennedy DO, Wightman EL, Reay JL et al. Effects of resveratrol on cerebral blood flow
variables and cognitive performance in
humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr.
7. Joseph JA, Fisher DR, Cheng V, Rimando AM and Shukitt-Hale B. Cellular and behavioral
effects of stilbene resveratrol ana- logues: implications for reducing the deleterious effects of
aging. J Agric Food Chem. 2008;56(22):10544-51.
8. Palmer, RM, Ashton DS, Moncada S. Vascular endothelial cells synthesize nitric oxide from Larginine. Nature. 1998;333:664-6.
9. Huynh NN and Chin-Dusting J. Amino Acids, Arginase and Nitric Oxide in Vascular Health. Clin
Exp Pharmacol Physiol. 2006;33(1-2):1-8.