diets that were high in peanuts and rich in monounsa-
turated fat were just as effective as low-fat diets at
lowering total cholesterol and ‘‘bad’’ LDL cholesterol.
In addition, a very low-fat diet actually raisedtrigly-
cerides(possibly as a result of very high carbohydrate
intakes), a type of fat in the bloodstream and fat tissue,
by 11%. Conversely, the Peanut butter diet actually
lowered triglyceride levels by 13%. High amounts of
triglycerides are associated with increased risk of dis-
eases such as metabolic syndrome and heart disease.
The net result of the study revealed that the Peanut
Butter Diet lowered heart disease risk by 21%, while
the low-fat diet lowered risk by only 12%.
DescriptionThe peanut butter diet is largely based on portion
control. Men are allowed three servings of peanut
butter per day, while women can consume two serv-
ings per day. For this diet, a serving is two level table-
spoons of peanut butter.
Consumers need not measure peanut butter with a
level measuring tablespoon, since this can be time
consuming and impractical if travel interferes. The
book recommends simply placing a ping-pong ball in
the kitchen. Then, consumers use a regular kitchen
spoon to remove peanut butter from the jar. As long
as the amount of peanut butter on the spoon is no larger
than a ping-pong ball, this is considered an acceptable
portion. However, it is recommended that dieters
measure two tablespoons of peanut butter at least
once or twice to familiarize themselves with appropri-
ate portion size. Dieters may choose any brand of pea-
nut butter that appeals to them. They may choose either
natural peanut butter brands or emulsified varieties.
The diet plan is very simple. Consumers include
peanut butter in two of their meals or snacks in con-
venient ways, such as spreading it on toaster waffles or
an English muffin. It is also recommended that con-
sumers take a 300- to 500-mgcalciumsupplement to
meet daily calcium requirements. The Peanut butter
diet book includes several recipes and four weeks of
meal plans for both men and women. The book also
includes recipes for several desserts, including s’mores,
a favorite childhood treat, or a peanut butter sundae.
The inclusion of desserts makes the diet extremely easy
to follow, prevents feelings of deprivation, and helps
dieters integrate everyday foods in their diet. The
menu plans and recipes are the mainstay of this diet
plan and are extensively discussed in the Peanut butter
diet book.
A typical menu plan is outlined below:
Breakfast: Peanut Butter Maple Syrup Waffles1 cup
fat-free milk, plain or in cafe latte
Lunch: Tuna salad: Combine half of a 6-oz can
drained, water-packed, white albacore tuna with 2 tsp
reduced-calorie mayonnaise, 1/2 tsp Dijon mustard,
and 2 Tbsp finely chopped carrots and celery. Optional:
1 tsp chopped pickles. 1 1/2 cups baby carrots, red bell
pepper strips 3/4 cup calcium-enriched V-8 juice
Snack: Orange, pear, or other fruit of your choice
Dinner: Tahitian Chicken with Peanut Butter Mango
Sauce served over 1/2 cup cooked rice (preferably
brown basmati)1/2 cup cooked spinach
Evening Treat:1 1/2 inch-thick slice of angel food cake
topped with 1 1/2 cups coarsely mashed strawberriesKEY TERMS
Diabetes—Adisease thatcauses anabnormallyhigh
level of glucose (sugar), to build up in the blood.
Glycemic Index (GI)—An index which ranks foods
that contain carbohydrates to the effect they have
on blood sugar levels after the food is consumed.
High Density Lipoprotein (HDL) cholesterol—A
type of cholesterol in the blood that is considered
to be good for the body. The higher the HDL level,
the lower the risk of coronary artery disease.
Kidney stones—A small, hard mass in the kidney
that forms from chemical deposits. Kidney stones
can be extremely painful and are often difficult to
diagnose.
Low Density Lipoprotein (LDL) cholesterol—A
type of cholesterol in the blood that is considered
to be bad for the body. High levels of LDL is a risk
factor for heart disease.
Monounsaturated fat—This type of fat is found in
olive, peanut, and canola oil. It is also found in
nuts, seeds, and avocados.
Obese—Increased body weight caused by an
excessive accumulation of fat.
Saturated fat—The type of fat that raises bad cho-
lesterol and is linked to higher levels of cholesterol,
heart disease, and other chronic diseases.
Syndrome X—A group of common disorders that
produce a high risk of cardiac disease.
Total cholesterol—The total amount of cholesterol
in the blood. Cholesterol is a fat-like substance
made in the body and present in many foods.
Triglycerides—Triglycerides are produced by the
body and are the major form of fat.Peanut butter diet