Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory.
Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases. Certain inflammatory factors in our blood, like C-reactive protein (CRP), have been identified as predictors of cardiovascular disease, cancer, and other chronic diseases. Fortunately, the foods and nutrients you choose to eat can have an impact on inflammation including certain fats, antioxidants, dietary fiber, arginine, and magnesium.
What is Good For Inflammation?
Linoleic Acid
Linoleic acid, an omega-6 fatty acid found in peanuts, has been shown to reduce inflammation and is therefore seen as anti-inflammatory. In fact, the 2009 American Heart Association Advisory Panel recommended that Americans include omega-6 in their diets, citing its anti-inflammatory benefits.
Low Glycemic Loads
Foods with low glycemic loads have been shown to decrease inflammation as well. Fortunately, peanuts are a low-glycemic index food and are full of anti-inflammatory ingredients. A relationship has also been observed between frequent peanut consumption and reduced inflammatory factors. A 2016 study published in the American Journal of Clinical Nutrition examined over 5,000 participants. Results showed that peanut intake was associated with lower markers of inflammation in the blood. This may be why peanuts are associated with a reduced risk of cardiovascular disease and diabetes.
Magnesium in Peanuts
Since many Americans don’t consume levels of magnesium that match the Recommended Dietary Allowance (RDA), a small number of peanuts daily is a great way to boost intake. A study at Purdue University showed that eating peanuts every day increases blood magnesium too!
For those who don’t get enough magnesium, one study showed that levels of inflammation-causing CRP was more likely to be elevated. Another study looking at more than 11,000 women from the Women’s Health Study showed that low magnesium intake was associated with an increased risk of inflammation.
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Now, let's delve into the concepts mentioned in the article about peanuts and inflammation. The article makes a compelling case for the anti-inflammatory properties of peanuts and certain peanut products. Here's a breakdown of the key concepts discussed:
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Inflammation and Chronic Diseases:
- Inflammation in the body is considered a central mechanism in many chronic diseases, including cardiovascular disease, cancer, and other health issues.
- Specific inflammatory factors like C-reactive protein (CRP) are identified as predictors of these chronic diseases.
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Anti-Inflammatory Components in Peanuts:
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Linoleic Acid (Omega-6 Fatty Acid):
- Found in peanuts, linoleic acid is highlighted for its anti-inflammatory properties.
- The 2009 American Heart Association Advisory Panel recommended the inclusion of omega-6 in diets due to its anti-inflammatory benefits.
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Low Glycemic Loads:
- Foods with low glycemic loads are associated with decreased inflammation.
- Peanuts, being a low-glycemic index food, contribute to this anti-inflammatory effect.
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Magnesium:
- Peanuts are a good source of magnesium.
- Many Americans don't meet the Recommended Dietary Allowance (RDA) for magnesium, and including peanuts in the diet can help boost magnesium intake.
- Studies suggest a link between low magnesium intake and increased risk of inflammation, as indicated by elevated CRP levels.
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Research Findings:
- A 2016 study involving over 5,000 participants found that peanut intake was associated with lower markers of inflammation in the blood.
- Regular peanut consumption is linked to a reduced risk of cardiovascular disease and diabetes.
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Importance of Magnesium:
- Given that a significant portion of the population doesn't consume enough magnesium, incorporating a small amount of peanuts into the daily diet can be a practical way to increase magnesium levels.
In conclusion, the evidence presented in the article supports the idea that peanuts, with their linoleic acid, low glycemic index, and magnesium content, can be part of an anti-inflammatory diet, potentially contributing to the prevention of chronic diseases.
