The author of the peanut butter diet also recom-
mends getting plenty of ‘‘Vitamin X, ’’ also known as
exercise or regular physical activity. The plan encour-
ages consumers to exercise as much as possible, but
states that even 10 or 15 minutes of activity is better
than doing no exercise at all. The Peanut Butter Diet
book includes a chart of typical exercises and the
number of calories burned during each activity. The
book also features some strength training moves,
which are called ‘‘The Basic Six.’’ These six movements
work all of the body’s major muscle groups. Exercises
in the Basic Six include squats, overhead press, biceps
curls, and other basic movements.Function
In 2002, updated guidelines were released from the
National Cholesterol Education Program (NCEP),
which is part of the National Institutes of Health
(NIH). In their report, the NCEP states that many
changes in the way Americans prevent and treat heart
disease must occur in order for them to stay healthy.
The creator of the Peanut butter diet states that many
of these dietary changes are addressed within the Pea-
nut butter diet’s guidelines.
The NCEP guidelines suggest that consumers
become aware of a set of symptoms referred to as
Syndrome X. This cluster of symptoms may dramati-
cally increase the risk of heart attack. The Peanut
butter diet addresses many of these concerns due to
the presence of heart-healthyfatsin peanut butter.
Another suggestion raised in the NCEP report is
for consumers to follow a nutrition plan that is low in
saturated fat. The Peanut butter diet accomplishes this
because it allows up to 35% of calories to come from
total fat, provided that fat come from mostly unsatu-
rated sources.
The NCEP suggests that consumers aim to reduce
high or borderline high triglycerides. The Peanut Butter
Diet meets this criterion, since studies show that diets
rich in peanut butter aid in reducing triglyceride levels.
Finally, the NCEP report stated that consumers
should attempt to increase HDL (this type of choles-
terol helps reduce LDL, the unhealthy type of choles-
terol) levels. According to new guidelines, HDL levels
should be at least 40 mg/dL. Fortunately, research
suggests that diets rich in peanut butter do not reduce
HDL levels as do low–fat diets.Benefits
Peanuts and peanut butter contain moreprotein
than any other nut or legume. Because peanut buttercontains mainly monounsaturated and polyunsatu-
rated fats, it is thought to be a heart-healthy food
that may reduce cholesterol and the risk of coronary
artery disease when included in a healthy diet.
When peanut butter is added to a meal or food
containing carbohydrate, it lowers the overall Glyce-
mic Index of the meal or snack. The Glycemic Index
was developed in the early 1980s by researchers at the
University of Toronto. The index ranks foods that
contain carbohydratesto the effect they have on
blood sugar levels after the food is consumed. Each
food is then assigned a number. Foods that are rank
high on the GI should be eaten in moderation since
these foods tend to cause a spike in blood sugar levels.
This increase causes insulin levels to increase. Too
much insulin may result in high blood pressure and
increased risk of heart disease.
Not only is peanut butter a comfort food, it is also
loaded with nutrients. Peanut butter is rich infolate,
zinc,magnesium, potassium, copper andvitamin E.It
also contains two naturally-occurring compounds called
resveratrol and beta-sitosterol. These compounds are
believed to fightcancerand combat heart disease. Pea-
nut butter also containsfiber, which encourages bowel
regularity and helps boost weight loss efforts.
The Peanut butter diet is effortless to follow. Rec-
ipes provided in the book are plentiful, informative, and
easy for the average consumer to prepare. Peanut butter
can be added to protein drinks, carbohydrates such as
toast, waffles, muffins, and oatmeal, and can be com-
bined with fruit and other foods to maximize variety
and prevent boredom. The Peanut butter diet can easily
be followed if a person travels a great deal. Peanut
butter is readily available and is easily stored in plastic
containers or in its original jar. This allows the dieter to
plan meals and customize menus for ultimate flexibility.Precautions
This diet plan is not recommended for everyone.
As always, consumers should check with their physi-
cian before starting any type of diet or nutrition pro-
gram. It is important for patients to avoid the diet if
they are allergic to peanuts. If the patient is an older
adult and/or has swallowing problems, the diet should
be avoided since peanut butter may become caught in
the throat. Individuals with high triglycerides should
also avoid the diet or check with a physician before
starting the diet plan. Finally, pregnant and/orbreast-
feedingwomen with a history of allergies should also
check with their doctors before choosing this diet. The
diet may cause a sensitization to peanut butter in new-
borns or infants.Peanut butter diet