Weight Maintenance & Satiety

Transcription

1 Weight loss is more successful when peanuts are included in the diet: Three times as many people stuck with their weight loss diet when it included peanuts and peanut butter. The healthy fats in peanuts and peanut butter provide taste and satiety so people don t feel deprived. 1 Peanuts in the diet help keep weight off: In a study with participants consuming a higher good fat diet from peanuts vs. a low-fat diet, participants were able to keep their weight off. 1 Another study showed that people consuming peanuts and peanut butter have lower BMIs and body weight. 2 Including peanuts in the diet helps with healthy weight loss: A diet that included peanuts, peanut butter, and peanut oil kept triglycerides lower during weight maintenance than a low-fat diet. 3 Did you know both adults and children who eat peanuts and peanut butter have leaner bodies even though they consume more calories? 4 Peanut, peanut butter, and tree nut consumers have lower BMI and waist circumference than non-consumers BMI BMI Men Women Boys Girls Griel, et al. JACN, 2004 Government data from CSFII shows women, boys, and girls who eat peanut butter/peanuts all have significantly lower BMI s than non-peanut /peanut butter eaters. Men trend in the same direction. 5

2 Satiety Eating peanuts reduces hunger and helps manage weight According to a study at Purdue University, peanuts keep you fuller longer than high carbohydrate snacks. 6 Peanuts are high in protein and fiber, both of which can provide hunger satisfaction. Peanuts provide long-lasting energy because of their low glycemic index, which helps keep blood sugar stabilized. 7 Peanuts keep you satisfied Peanuts and PB stick with you for about 2 1/2 hours versus 1/2 hour for a high carbohydrate food like rice cakes. lunch snack dinner 12:00 p.m. 3:00 p.m. 6:00 p.m. 3:30 p.m. Hungry Rice Cakes 1/2 HRS Peanuts 2 1/2 HRS peanuts 2-1/2 hrs 5:30 p.m. satisfied! satisfied! Kirkmeyer, et al, 2000 Eating peanuts or peanut butter for breakfast promotes satiety A study at Purdue University showed consuming peanuts or peanut butter for breakfast increases the hormone Peptide YY (PYY), which promotes satiety and satisfaction, helping to control appetite for up to 8 to 12 hours. 8 Desire to Eat IAUC (mm.min) Participants reported a lower desire to eat at lunch when peanuts or peanut butter were consumed earlier in the day. 8 Peanuts and peanut butter helped maintain even blood sugar throughout the day, preventing high blood sugar spikes which can affect appetite and energy levels. 8 Peanuts Peanut Butter Control Mattes, et al. BJN, 2012

3 The Protein Effect research shows protein plays an important role in satiety, and increased protein intake as a part of a healthy diet may improve body composition, facilitate fat loss, and improve body weight maintenance after weight loss. 9 oil-roasted salted peanuts contain more protein than any other nut with about 8g of protein per ounce, and are an excellent cholesterol-free plant protein that can be included in any healthy diet. 10 Peanut protein s effect on weight loss and appetite control could be due to its thermogenic properties that increase metabolism immediately following ingestion. 5 one study showed high protein intake decreases the hormone associated with increased appetite and increases one hormone that promotes satiety. 11 Frequent Peanut Eaters are Leaner Frequent peanut and peanut butter eaters have leaner bodies than non-nut eaters. This is probably because: Peanut eaters feel satisfied and naturally compensate for up to 3/4 of the calories consumed from the peanuts because they do not add additional calories to their daily diets. 12 Peanuts can increase metabolic rate by 11% after consumption. 5 About 5-10% of calories from peanuts are excreted in fecal matter and not absorbed by the body. 13 Did you know peanuts help you stay full? A handful of peanuts is a good source of fiber to help manage hunger. 10 Fiber absorbs water in the body to expand and make us feel fuller.

4 Peanuts & Overweight/Obese Children mexican-american children with BMIs at or >85th percentile were recruited for a long-term weight loss study using peanuts as a healthy snack option year old children who ate peanuts as a snack on a daily basis lost a significant amount of weight over six months. Follow-up research on all study participants showed that the children who consumed peanuts as a snack continued to lose or maintain weight loss for a total of two years; whereas two-thirds of the children who did not receive peanuts as a snack ended up gaining weight at two years. At Year 1 80% of treatment group (the children who swapped peanuts) LOST or MAINTAINTED weight 65% of control group GAINED weight Baseline to 1 Year 0% 25% 50% 75% 100% Treatment out of 5 decreased or maintained Control At Year 2 62% of treatment group LOST or MAINTAINED weight 65% of control group GAINED weight zbmi decrease or maintenance zbmi increase Baseline to 2 Years 0% 25% 50% 75% 100% Treatment out of 5 decreased or maintained Control Johnston, et al. Obesity, 2009 Peanuts are well-liked, affordable and convenient Peanuts and peanut butter are more affordable than any other nut. 14 Peanuts come in portion packs for convenience. Children will readily swap out peanuts for high-calorie, nutrient-poor snacks.

5 Peanuts Improve Kids Nutrition One study shows that children s vegetable intake improves by pairing vegetables with peanut butter. 15 Half of the children were given raw carrots, celery, and broccoli while the other half were given the same raw vegetables, but paired with peanut butter for dipping. After four months, peanut butter dippers showed a significant increase in overall vegetable consumption. Not only did they eat more vegetables, but they ate a greater variety of vegetables, as well. the children who ate only the raw vegetables showed a decrease in overall vegetable consumption. Why Peanut Butter? dips are often utilized to encourage consumption of healthy vegetables with a flavorful taste, but not all dips are healthy. Peanut butter is high in essential nutrients, fiber, and protein, and well-liked by both children and adults. Snacking on peanuts improves intake of vitamins and minerals. One serving of peanuts provides many of the essential nutrients we need each day. These include vitamin E, magnesium, folate, potassium, and fiber. 10 Did you know only 21.4% of children in the US consume the recommended five servings of fruits and vegetables daily. Consequently, poor eating habits as a child lead to poor habits as an adult. 15

6 Make Your Veggie Dipping Count! Peanut butter (2 Tbs), ranch dressing (2 tbs), and caramel (2 tbs) % Daily Value Comparison Total fat Carbohydrates Protein Fiber Magnesium Vitamin E Calcium Potassium Iron Phosphorus Vitamin B5 Folate Zinc Manganese Selenium Niacin Pantothenic Acid Cholesterol Sodium 0.0% 5.0% 10.0% 15.0% 20.0% 25.0% 30.0% USDA Nutrient Data Laboratory

7 References 1. mcmanus K, Antinoro L, Sacks F. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2001;25(10): doi: /sj.ijo Sabaté J. Nut consumption and body weight. Am J Clin Nutr. 2003;78(3):647S-650S. 3. Pelkman CL, Fishell VK, Maddox DH, Pearson TA, Mauger DT, Kris-Etherton PM. Effects of moderate-fat (from monounsaturated fat) and low-fat weightloss diets on the serum lipid profile in overweight and obese men and women. Am J Clin Nutr. 2004;79(2): Alper CM, Mattes RD. Effects of chronic peanut consumption on energy balance and hedonics. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2002;26(8): doi: /sj.ijo Griel AE, Eissenstat B, Juturu V, Hsieh G, Kris-Etherton PM. Improved diet quality with peanut consumption. J Am Coll Nutr. 2004;23(6): Kirkmeyer SV, Mattes RD. Effects of food attributes on hunger and food intake. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2000;24(9): Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3): reis CEG, Ribeiro DN, Costa NMB, Bressan J, Alfenas RCG, Mattes RD. Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial. Br J Nutr. 2013;109(11): doi: /s Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S. 10. u.s. Department of Agriculture, Agricultural Research Service USDA National Nutrient Database for Standard Reference, Release 26. Available at: Nutrient Data Laboratory Home Page, leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, breakfast-skipping, late-adolescent girls. Am J Clin Nutr. 2013;97(4): doi: / ajcn Johnston CA, Tyler C, McFarlin BK, et al. Effects of a School-based Weight Maintenance Program for Mexican-American Children: Results at 2 Years. Obesity. 2010;18(3): doi: /oby Traoret CJ, Lokko P, Cruz ACRF, et al. Peanut digestion and energy balance. Int J Obes. 2007;32(2): doi: /sj.ijo U.S. Supermarket Survey. Average price of products. The Peanut Institute; Johnston CA, Palcic JL, Tyler C, Stansberry S, Reeves RS, Foreyt JP. Increasing vegetable intake in Mexican-American youth: a randomized controlled trial. J Am Diet Assoc. 2011;111(5): doi: /j.jada